- ½ cup hummus (or 8 Tbsp.)
- 1 cup veggies of choice
- ½ whole wheat pita, cut into wedges for dipping
- 1 apple
- 6 ounces fat free or low fat yogurt
Roasted red pepper hummus with veggies
- 1 jar (7 oz.) roasted red peppers, drained
- 1 can (15 oz.) chickpeas, drained and rinsed
- 1 can (15 oz.) cannellini (white kidney) beans, drained and rinsed
- 1/4 cup tahini (sesame paste)
- 2 garlic cloves, minced
- 2 Tbsp. freshly squeezed lemon juice, or to taste
- 1 tsp. ground cumin
- Salt and fresh ground black pepper, to taste
- Vegetables for dipping (carrot sticks, bell pepper strips, cucumbers, broccoli, cauliflower, celery, etc.)
In a blender or food processor, combine all ingredients except salt and pepper. Blend the mixture until smooth. Allow mixture to stand for 30 minutes or more to allow flavors to develop fully. Season to taste with salt and pepper. Serve chilled or at room temperature with cool vegetables of your choice.
Makes 24 servings (2 Tbsp. hummus per serving)
Per serving (2 Tbsp. hummus): 61 calories, 2 g. total fat (less than 1 g. saturated fat), 9 g. carbohydrate, 2 g. protein, 2 g. dietary fiber, 108 mg. sodium.
Recipe courtesy of American Institute for Cancer Research
|
