Hummus, made from garbanzo beans (also known as chickpeas), garlic, sesame paste, and spices, is a traditional Middle Eastern spread that has become very popular in the United States as an appetizer spread. One of the world’s oldest cultivated foods, garbanzo beans are rich in protein and fiber, folic acid, zinc, and magnesium. A study conducted by the National Institute of Health reported “…it could have beneficial effects on some of the important human diseases such as cardiovascular disease, type 2 diabetes, digestive diseases and some cancers.” Not only is it delicious, it’s good for you too! Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review.
Jukanti AK, Gaur PM, Gowda CL, Chibbar RN.
Br J Nutr. 2012 Aug;108 Suppl 1:S11-26. doi: 10.1017/S0007114512000797. Review. PMID: 22916806 [PubMed – indexed for MEDLINE]
1 can garbanzo beans
Juice of 1/2 lemon
1 Tbsp. fresh garlic
3 Tbsp. tahini paste (sesame paste)
Pinch of salt
1/2 tsp. cumin
1 to 2 Tbsp. water
Blend all in a food processor until a smooth consistency is reached. Add more lemon juice or water as needed. Keeps fresh in the refrigerator for 2 to 3 weeks.