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FedsGetFit Virtual Cookbook

 

Quick and Easy Healthy Hummus

Servings: 14
Gary Niklason
Department of Defense - Dependents Schools
Los Angeles
Ingredients
  • Garbanzo Beans/Chickpeas - 3 15-oz cans drained
  • Garbanzo Liquid reserved from 1 can (about 10 Tablespoons)
  • Tahini (sesame paste)– 2 Tablespoons
  • Fresh Flat-Leaf Parsley – 1 cup chopped
  • Fresh Celery Leaves – 1 cup chopped
  • Lemon Juice – 6 Tablespoons freshly squeezed (approx 2 large lemons)
  • Ground Cumin Powder – 2 ½ Tablespoons
  • Celery Seed – ½ teaspoon
  • Chili Powder – 2 teaspoons
  • Chipotle Chili Pepper Powder - 1/8 teaspoon
  • Ground Flax Seed – 1 ½ - 2 Tablespoons (healthy Omega 3)
  • Sea Salt -1 ¼ - 1 ½ teaspoons to taste
  • Ground Black Pepper – to taste
Directions:

Add chickpeas to blender, then remaining ingredients and blend until you get a smooth consistency. It is so simple even a child can fix it if they know how to work the food processor.

Healthy:
Description of how this recipe is healthy: Low in fat, high protein without cholesterol, fresh fruit and vegetable (lemon, parsley, celery) flax seed (high in Omega 3 without cholesterol).
Story:
I prepare this dish for faculty events and have changed the recipe through time due to trial and error. I copy the recipe and place it next to the dish so those who enjoy it can make it themselves. It makes a great dip for veggies or can be spread on bread or a pita to create a satisfying protein dish without cholesterol.