Recipe: Classic Hummus

Some of the healthiest, longest-living populations around the world utilize beans and legumes as a primary protein source. Legumes, including garbanzo beans, are rich in protein, fiber and micronutrients, such as folate and iron. Garbanzo beans make a nourishing and healthy addition to the diet. 

Hummus is a centuries-old Middle Eastern dish that has grown in popularity over recent years. Though many versions of authentic hummus exist, this recipe features traditional Syrian hummus. Each ingredient in this recipe helps promote health in its own unique way. The fiber in the garbanzo beans encourages the balance of healthy bacteria in your gut. Olive oil and tahini are rich in unsaturated fats that promote heart and brain health. The garlic and spices have potent antioxidant and anti-inflammatory properties. 

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 Ingredients: 

•   1 can garbanzo beans
•   ⅛ cup extra virgin olive oil
•   3 cloves garlic, minced
•   3 tablespoons lemon juice
•  1 teaspoon cumin
•  1 teaspoon Aleppo pepper
•  ½ teaspoon sumac
•  ½ teaspoon salt
•  ½ cup tahini 
• Water or ice as needed

Directions:

1. Rinse and drain garbanzo beans. Set aside a few garbanzo beans for garnish. 
2.  In a food processor, blend the garbanzo beans, olive oil, garlic, lemon juice, cumin, sumac, Aleppo pepper, and salt, for several minutes until smooth.
3. Add tahini and blend for 1 additional minute.
4. If needed, add cold water (or ice cubes) to thin out and reach desired consistency.
5. Garnish with extra spices and garbanzo beans.

Serves six; serving size is ¼ cup. Each serving provides: 203 calories, 12 g fat (1.5 g saturated fat, 0 g trans fat), 0 mg cholesterol, 362 mg sodium, 19 g carbohydrates, 0 g added sugar, 6 g fiber, 7 g protein.

Need help developing and maintaining healthy dietary habits? Overlake Nutrition Services offers nutrition counseling from registered nutritionists and dietitians. Contact Nutrition Services today to make an appointment.