Originating in the Middle East (likely in ancient times), hummus has become a culinary staple in many American kitchens. With chickpeas — also called garbanzo beans — as the base, this hummus-inspired recipe blends in calcium-rich yogurt along with the intense flavors of sun-dried tomatoes, kalamata olives, herbs and spices.
Tip: As a snack or appetizer, scoop hummus with whole-wheat pita, crackers or a rainbow of raw vegetables; use as a flavorful spread on sandwiches; or serve on the side of entrees such as grilled chicken or fish. Hummus is a great way to make dried beans part of your day!
Ingredients
- 2 15-ounce cans chickpeas, drained
- ½ cup plain low-fat yogurt
- ¼ cup freshly-squeezed lemon juice
- 2 tablespoons olive oil
- 2 cloves garlic, chopped
- 1 teaspoon cumin
- ½ cup finely chopped sun-dried tomatoes (not packed in oil)
- ¼ cup sliced kalamata olives
- 2 tablespoons chopped fresh cilantro or Italian (flat) parsley
- 2 tablespoons pine nuts, for garnish (optional)
- 1 teaspoon paprika (optional)
Directions
- Before you begin: Wash your hands.
- In a food processor or blender, combine chickpeas, yogurt, lemon juice, olive oil, garlic and cumin. Process until smooth. Consistency should be smooth but not runny.
- Stir in tomatoes, olives and cilantro or parsley.
- Refrigerate for 1 hour or longer to allow flavors to blend and develop.
- To serve, top with pine nuts and/or paprika, if desired.
Nutrition Information
- Serving Size: ¼ cup
- Serves 12
- Calories: 100; Calories from fat: 30; Total fat: 3.5g; Saturated fat: 0g; Trans fat: 0g; Cholesterol: 0mg; Sodium 210mg; Total carbohydrate: 13g; Dietary fiber: 3g; Sugars: 2g; Protein 4g
