October 29, 2014

By Anna Varriano

The ingredients of this popular Middle Eastern dish, commonly served as a dip or spread, deliver taste and  offer a variety of health benefits; for example, chickpeas are a great source of protein, tahini (made from sesame seeds) is a great source of calcium, and olive oil is loaded with heart-healthy monounsaturated fats. It’s quick and easy – once you have the ingredients assembled, just throw them into a food processor or blender and you’re done!

What You’ll Need

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  • One 19 ounce can of chick peas (and 1/4 cup of the water they’re canned in)
  • 1 to 2 garlic cloves (or more…suit your taste!)
  • 2 TBSP extra virgin olive oil
  • 2 TBSP of tahini (if you don’t have any, the hummus will still be yummy)
  • Fresh squeezed juice from one medium-sized lemon
  • 1 tsp of salt (or to taste)
  • 1 tsp of cumin (or to taste; optional)
  • Fresh parsley (for garnish)


Drain and rinse the chickpeas, but reserve 1/4 cup of the water they’re canned in, then put all ingredients (including the 1/4 cup of water from the chick pease) into a food processor or blender and blend until smooth and creamy.


hummus serve


Drizzle with olive oil, and sprinkle with chopped fresh parsley and cumin. This serving was topped with a cherry tomato! Rather than serving with pita bread, try Belgian endive leaves. They’re a very tasty gluten-/grain-free alternative…and besides that, it’s always great to find ways to get more veggies into us!




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