- 1 can (15 ounces) reduced sodium garbanzo beans (chickpeas)
- 2 medium garlic cloves (minced) or 1/4 teaspoon garlic powder
- 1 1/2 tablespoons lemon juice
- 1 teaspoon ground cumin
- 1 tablespoon oil (vegetable or olive)
- 1/8 teaspoon ground black pepper
- 1/2 cup plain nonfat yogurt
- Use a blender or food processor to combine all the ingredients except yogurt. Blend on low speed until beans are mashed.
- Stir in yogurt with a spoon.
- Refrigerate several hours or overnight so flavors blend.
- Serve with pita chips, crackers, or fresh vegetables.
- Mash the beans with a fork, chop garlic finely, and then stir ingredients thoroughly before adding to the blender.
- Store hummus in an airtight container in the refrigerator. Use within 2 to 3 days.
- Add 1/3 cup chopped red peppers
Nutrition information per serving: 70 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 80mg sodium, 9g total carbohydrate, 2g fiber, 2g sugar, 3g protein
This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu