After School Hummus
Yield: 8 Servings | Serving Size: 2 Tablespoons
This material is provided by Iowa State University Extention and Outreach. For more tips like this, visit the Spend Smart. Eat Smart. website. https://spendsmart.extension.iastate.edu/ .
Cost/Serving: $0.21
Ingredients:
1 3/4 cups cooked garbanzo beans or 1 (15-ounce) can garbonzo beans (chickpeas), rinsed and drained
2 medium garlic cloves, minced, or 1/4 teaspoon garlic powder
1 1/2 Tablespoons lemon juice
1 teaspoon ground cumin
1 Tablespoons olive oil or vegetable oil
1/2 teaspoon salt
1/8 teaspoon black pepper
1/2 cup plain nonfat yogurt
Directions:
- Use a blender or food processor. Combine garbanzo beans, garlic, lemon juice, cumin, oil, salt, and pepper. Blend on low speed untilthe beans are mashed.
- Stir in yogurt with spoon.
- Refrigerate for several hours or overnight so the flavors can blend.
- Serve with whole wheat pita chips, whole graine or whole wheat crackers, or fresh veggies.
Nutrition Facts: Servings: 8, Serving size: 2 Tablespoons
Amount per serving: Calories 80, Total Fat 2.5g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0mg, Sodium
160mg, Total Carbohydrate 11g, Dietary Fiber 3g, Total Sugars 3g (Incl. 0g Added Sugars),
Protein 4g