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Print-friendly copy of a recipe at lancaster.unl.edu/food/ftapr05.htm
Print-friendly version at lancaster.unl.edu/food/hummus.htm

Comments? Alice Henneman, MS, RD, Extension Educator <ahenneman1@unl.edu>

HUMMUS (Makes 4 servings)

Serve hummus as a dip with fresh cut vegetables such as carrots, or serve with crackers. Hummus also works well as a sandwich spread, in pita bread and spread in wraps. Some possible additions to hummus sandwiches are grated carrots, sliced or chopped tomatoes, salad greens, chopped or sliced red or green pepper.

  • 1 (15-ounce) can no-salt-added garbanzo beans, rinsed and drained
  • 1 tablespoon olive oil
  • 1 tablespoon white wine or cider vinegar; OR 2 tablespoons fresh lemon juice
  • 1 clove garlic, minced
  • 1 teaspoon ground cumin
  • 1/8 teaspoon black pepper
  • Dash cayenne
  • 1/4 to 1/2 cup nonfat plain yogurt
  • 1/4 cup chopped parsley

  1. Place all ingredients except yogurt and parsley in a food processor.

  2. Add 1/4 cup of the yogurt and blend until smooth. Add more yogurt, if necessary, until desired consistency is achieved.

  3. Transfer to a bowl and stir in the parsley.

  4. Eat within two days for best quality and safety. Avoid letting hummus set at room temperature for more than two hours, TOTAL TIME.

SOURCE: Recipe and photo by author.

ALICE'S TIPS:

1. As a substitute for fresh garlic, use 1/8 teaspoon garlic powder.

2. Garbanzo beans also are referred to as chickpeas.

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