Ingredients
Hummus Base Recipe
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1 15 ounce can no-salt-added chickpeas, rinsed and drained
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2 tablespoon lemon juice
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2 tablespoon tahini (sesame seed paste)
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2 cloves garlic, minced
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¾ teaspoon salt
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3 tablespoon olive oil
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1 tablespoon water
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Black pepper
Serve-Alongs
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Crackers, pita chips, and/or vegetable dippers
Directions
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In a food processor or blender combine first five ingredients (through salt). Cover and process or blend until combined. With machine running, slowly add oil and water in steady streams until mixture is smooth. Season to taste with pepper and additional salt.
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Transfer hummus to a bowl. If desired, drizzle with additional oil and sprinkle with additional pepper. Serve with desired Serve-Alongs.
Roasted Beet
Spread 1 lb. beets, peeled and cut into 3/4-inch pieces, in a foil-lined 15x10-inch baking pan. Drizzle with 1 Tbsp olive oil. Roast, covered with foil, in a 425°F oven 40 to 45 minutes or until tender. Process roasted beets with the chickpeas. To serve, swirl in 2 Tbsp. plain Greek yogurt and top with 1 Tbsp. each chopped toasted walnuts and/or pistachio nuts and chopped fresh parsley. Makes 2 1/4 cups or 18 (2-Tbsp.) servings.Nutrition analysis per serving: 70 calories, 2 g protein, 6 g carbohydrate, 4 g total fat (1 g sat. fat), 0 mg cholesterol, 1 g fiber, 1 g total sugar, 0% Vitamin A, 2% Vitamin C, 132 mg sodium, 1% calcium, 3% iron
Lime-Avocado
Process 1 avocado, halved, seeded, peeled, and chopped, with the chickpeas, substituting lime juice for the lemon juice. To serve, top with 1 Tbsp. each toasted pumpkin seeds (pepitas) and chopped fresh cilantro. Makes 2 cups or 16 (2-Tbsp.) servings.Nutrition analysis per serving: 75 calories, 2 g protein, 6 g carbohydrate, 5 g total fat (1 g sat. fat), 0 mg cholesterol, 2 g fiber, 0 g total sugar, 0% Vitamin A, 2% Vitamin C, 137 mg sodium, 1% calcium, 2% iron
Roasted Squash
Spread 1 lb. butternut squash, seeded, peeled, and cut into 3/4-inch pieces, in a foil-lined 15x10-inch baking pan. Drizzle with 1 Tbsp olive oil. Roast in a 425°F oven 15 to 20 minutes or until tender and brown. Process roasted squash with the chickpeas, adding additional water if needed to reach desired consistency. To serve, top with 2 Tbsp. chopped green onion and 1/4 tsp. chili powder. Makes 2 3/4 cups or 22 (2-Tbsp.) servings.Nutrition analysis per serving: 56 calories, 1 g protein, 6 g carbohydrate, 3 g total fat (0 g sat. fat), 0 mg cholesterol, 1 g fiber, 1 g total sugar, 35% Vitamin A, 4% Vitamin C, 99 mg sodium, 2% calcium, 2% iron
Bell Pepper
Process one 7.5-oz. jar roasted red bell peppers, drained, with the chickpeas. To serve, top with 1 Tbsp. toasted pine nuts and 1 1/2 tsp. chopped fresh oregano. Makes 2 1/4 cups or 18 (2-Tbsp.) servings.Nutrition analysis per serving: 58 calories, 2 g protein, 5 g carbohydrate, 4 g total fat (0 g sat. fat), 0 mg cholesterol, 1 g fiber, 0 g total sugar, 0% Vitamin A, 1% Vitamin C, 159 mg sodium, 1% calcium, 2% iron
Nutrition Facts (per serving)
| 67 | Calories |
| 4g | Fat |
| 6g | Carbs |
| 2g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 14 | |
| Calories 67 | |
| % Daily Value * | |
| Total Fat 4g | 5% |
| Saturated Fat 1g | 5% |
| Sodium 153mg | 7% |
| Total Carbohydrate 6g | 2% |
| Protein 2g | 4% |
| Vitamin C 1mg | 1% |
| Calcium 17mg | 1% |
| Iron 0.4mg | 2% |
| Potassium 67mg | 1% |
| Folate, total 24mcg | |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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