Hummus

By michelew7

Ingredients

• 2 cups canned garbanzo beans, drained, reserving 3 tablespoons of juice
• 2 tablespoons tahini paste
• 1/8-1/4 teaspoon paprika
• 1/4 cup lemon juice
• 1 teaspoon salt
• 1-2 cloves garlic, halved, or to taste
• 1 tablespoon olive oil
• 1/8 teaspoon cayenne pepper, or to taste

Preparation

Step 1

Place the garbanzo beans, reserved juice, and all remaining ingredients in a blender or food processor. Blend until smooth. Add additional water for desired consistency if needed. Transfer mixture to a serving bowl and refrigerate until serving. makes 16 servings.

Nutritional info per serving (2 tablespoons)
62 caloires
2 grams fat
8 grams carbohydrates
2 grams fiber
3 grams protein
0 cholesterol
236 mg sodium

Health benefits of hummus:
Hummus is a pureed garbanzo bean dip with Middle Eastern origins. It can be served with pita chips, crackers or other flat breads, fresh vegetables, or used as a spread on wraps or sandwiches. The primary ingredients are garbanzo beans, also known as chickpeas, pureed sesame seeds known as tahini paste, garlic and lemon juice.

Garbanzo beans are rich in protein and fiber and do not contain any cholesterol or saturated fats. Garbanzo beans are effective in preventing build up of cholesterol in blood vessels. Studies have shown those who eat beans at least 4 times per week have lower blood pressure, total cholestereol and are less likely to be diagnosed with diabetes. Beans can also prevent spikes in blood sugar, and they contain high levels of Folate, a B vitamin that helps prevent cancer.

Tahini is a sesame seed paste, rich in fat, but contains mostly unsaturated fat. Although it is used sparingly in hummus recipes, those healthy fats are good for your heart and your health. Tahini is also a great source of protein and provides anti-inflammatory properties.

Olive Oil is another healthy ingredient found in hummus. This monounsaturated fat helps to lower cholesterol and prevent clot formation.

Garlic and lemon juice are filled with antioxidants that help reduce stress in the body. They also work to improve immune functions and fight off bacteria and viruses.