INGREDIENTS:
- 8 cups of washed raw veggies such as carrot, broccoli florets, celery sticks, cucumber slices, or slices of green pepper
- 1 (15 ounce) can garbanzo beans (chickpeas), drained and liquid saved
- 1 medium clove garlic, crushed with a garlic press or back of a knife
- 1 teaspoon lemon juice
- ¼ teaspoon salt
- 1 tablespoon vegetable oil
- 2 tablespoons creamy peanut butter (optional)
- ¼ teaspoon cumin (optional)
STEPS:
- Before starting to prepare the recipe:
a. Wash the veggies, and slice them into pieces that are easy to dip.
b. Drain chickpeas, but save the liquid in a small bowl.
c. Collect, chop, and measure all ingredients. - For the smoothest consistency, add garbanzo beans, garlic, lemon juice, salt, vegetable
oil, peanut butter (if using), and cumin (if using) to a blender. Leave the garbanzo bean
liquid aside. - Blend on low speed, gradually adding the garbanzo bean liquid 1
tablespoon at a time until smooth and creamy.* - Serve with vegetables arranged on a plate around a bowl of the
hummus. - Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.
* If you do not have a blender, use the back of a fork to mash the beans, add other ingredients, and stir in garbanzo bean liquid to desired consistency. The hummus will be chunkier if prepared this
way
Be Creative:
Serve with crackers or chips or on your favorite sandwich.
Nutrition Facts |
|
|---|---|
|
8 Servings per container |
|
Amount Per ServingCalories 130 |
|
| Total Fat 5g | 6% |
| Saturated Fat 1g | 5% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 95mg | 4% |
| Total Carbohydrates 16g | 6% |
| Dietary Fiber 4g | |
| Total Sugars 3g | |
| Includes 0g Added Sugars | 0% |
| Protein 6g | 12% |
| Vitamin D 0mcg | 0% |
| Calcium 30mg | 2% |
| Iron 2mg | 10% |
| Potassium 180mg | 4% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.