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Food For Thought: Homemade Hummus

February 18th, 2013

Food for Thought, brought to you by the Oregon State Student Health Services Dietician Lynn Cordes, MS, RD, LD.
Hummus seems to be the newest craze these days- and for good reason! What a yummy and healthy complement those all-important vegetables. But, ever notice that a carton of premade hummus at the grocery store can get pretty pricey? Never fear, www.foodhero.org is here! Try this delicious recipe that costs a fraction of the price. Double up on ingredients to have enough for the whole week! Use plain Greek yogurt for even more filling power from high quality protein! If you make this recipe all the time, add tahini for variety and a flavor twist!

Food Hero Recipe

Ingredients

  • 1 cup cooked garbanzo beans (drained)
  • 2 tablespoons lemon juice (fresh or bottled)
  • 2 teaspoons vegetable oil
  • 1⁄2 cup nonfat plain yogurt
  • 1 clove garlic, or 1/4 teaspoon garlic powder
  • 1⁄4 teaspoon black pepper
  • 1⁄2 teaspoon ground cumin

Directions

 

  1. Place all ingredients in a blender or food processor.
  2. Blend until desired consistency (more time for smooth dip, less for a chunky dip).
  3. If hummus seems too thick, add 2 teaspoons of water.
  4. Refrigerate leftovers within 2 hours.

OR

  1. Spread garbanzo beans on a large plate. Mash well with a fork until they are as smooth as you like.
  2. Mix with other ingredients in a small bowl.
  3. If hummus seems too thick, add 2 teaspoons of water.
  4. Refrigerate leftovers within 2-3 hours.

Notes
Change the flavor by adding chili powder, chopped cilantro or parsley, or hot sauce.

For nutritional information, information about prep time, cooking time, and to adjust ingredients to particular serving sizes, please view this recipe on the Food Hero website here.

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