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Extension > Family > Live Healthy, Live Well > Healthy Bodies > Eat Smart > The Recipe Box > Bean and Garlic Dip (Hummus)

The Recipe Box

bowl of hummus

Bean and Garlic Dip (Hummus)

Make yourself a homemade batch of hummus. It's a great way to get kids involved in the kitchen.

Number of Servings: 16
Serving Size: 2 tablespoons

Ingredients

1 15-ounce can garbanzo beans (reduced sodium), drained and rinsed

1 teaspoon minced garlic

1/4 teaspoon salt

1 1/2 teaspoons lemon juice

1 1/2 tablespoons olive oil

Optional: 3/4 teaspoon ground cumin

2-4 tablespoons water

Directions

Time needed: 10 minutes preparation

  1. Combine beans, garlic, salt, lemon juice, olive oil, and cumin (optional) in a food processor or blender.
  2. Blend on low speed, gradually adding water until desired consistency is achieved.
  3. Serve with small slices of whole wheat.
  4. Refrigerate leftovers.

Nutritional Information

Calories 34
Total Fat: 2 g
Saturated Fat: .2 g
Cholesterol: 0 mg
Sodium: 85 g
Total Carbohydrate: 4.2 g
Dietary Fiber: 1 g
Total Sugar: 0 g
Protein: 1.3 g

Tips and Variations

Serve with small slices of whole wheat pita bread, cut into slices or wedges.

Older children can help by measuring the ingredients.

Younger children enjoy operating the food processor or blender with adult supervision.

Authentic hummus includes tahini (ground sesame seed paste) as an ingredient. If using tahini, use 1 ½ tablespoons. Do not add water.

Drizzle olive oil on top.

Source

This was adapted from the United States Department of Agriculture's Hummus (no date; What's Cooking? USDA Mixing Bowl).

Related Resources

Preparing Dry Beans and Whole Dry Peas (337 K PDF) — Save money and time by preparing your own dried beans and peas.

Trail Mix — Mix up a big batch of this trail mix to serve as a snack. It's healthier than store-bought versions and you'll save money!

Pico de Gallo — Mix up your own batch of fresh salsa and you'll never buy store-bought again! The serving combinations are endless.

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