This yummy dip comes from our Food for Life's Cancer Survivor's Guide. This homemade hummus is lower in fat than products purchased in the grocery stores. However, I have found an oil-free hummus in Whole Foods. Read the labels carefully. Garbanzo beans are a good source of protein and contain the highest concentration of iron of all the beans.
1 1/2 cups cooked or 1 can chickpeas (garbanzos), rinsed and drained
1/2 cup roasted red bell peppers, packed in water, drained
3 scallions, sliced
1/4 cup fresh lemon juice
1 T tahini (sesame seed paste)
2 good size garlic cloves, minced or pressed
1 tsp ground cumin
1/2 tsp black pepper
1/4 cup bean cooking liquid , veggie broth or water (optional)
Place the chickpeas, red peppers, scallions, lemon juice, tahini,garlic, cumin, and pepper in a food processor or blender, and process til smooth. Add the optional liquid as needed to achieve a smooth consistency. (Makes 2 cups, 8 servings.)
Per serving: 80 calories; 2.1 g fat; 0.3 g sat fat; 23.3% calories from fat; 0 mg cholesterol; 3.9 g protein; 12.5 g carbohydrate; 1.4 g sugar; 2.8 g fiber; 32 mg sodium; 36 mg calcium; 1.6 mg iron; 23.5 mg vitamin C; 299 mcg beta-carotene; 0.4 mg vitamin E.