Hummus
- 16 Servings
- 70 Calories per Serving
You will want to Hummus a tune after you try this recipe!
Ingredient List
- 1 can (15 oz) Chick Peas, drained
- 1/4 cup Mountain High® original or lowfat plain yoghurt
- 2 cloves garlic
- 1 tablespoon sesame tahini paste
- 2 teaspoons coriander seed, crushed
- 1 teaspoon ground cumin
- 1 tablespoon olive oil
- 1 tablespoon fresh lemon juice
- 1/4 teaspoon salt
- 1 tablespoon extra virgin olive oil
- Dash of paprika
Preparation
- Place Chick Peas, yoghurt, garlic, tahini, coriander, cumin, olive oil, lemon juice, and salt in a food processor. Pulse mixture a few times, then scrape down the sides. Pulse again to form a creamy paste.
- Transfer mixture to a small serving bowl. Drizzle extra virgin olive oil on top and sprinkle with paprika. Cover and refrigerate any remaining hummus.
Tips
- Chick Peas are also called garbanzo beans. Enjoy this dip with raw veggies or pitat chips or as a spread on sandwiches!
Nutrition Information
Servings: 16
Serving size: 1 Serving
Amount per serving (Calories ): 70
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 3g | 5% |
| Saturated Fat | 0g | 0% |
| Trans Fat | 0g | % Value not available |
| Cholesterol | 0mg | 0% |
| Sodium | 80mg | 3% |
| Total Carbohydrate | 8g | 3% |
| Dietary Fiber | 2g | 7% |
| Soluble Fiber | 0g | % Value not available |
| Sugars | 0g | % Value not available |
| Protein | 2g | % Value not available |
| Vitamin D | Value not available | 0% |
| Vitamin E | Value not available | 0% |
| Calcium | Value not available | 2% |
| Iron | Value not available | 6% |
| Potassium | 95mg | 3% |
| Thiamin | Value not available | 4% |
| Riboflavin | Value not available | 0% |
| Niacin | Value not available | 0% |
| Vitamin B6 | Value not available | 2% |
| Vitamin B12 | Value not available | 0% |
| Pantothenic Acid | Value not available | 0% |
| Phosphorus | Value not available | 6% |
| Magnesium | Value not available | 4% |
| Zinc | Value not available | 4% |
| Manganese | Value not available | 15% |
| Selenium | Value not available | 2% |
| Copper | Value not available | 6% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch ½,
- Fruit 0,
- Other Carbohydrate 0,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable 0,
- Very Lean Meat 0,
- Lean Meat 0,
- Medium-Fat Meat 0,
- High-Fat Meat 0,
- Fat ½,
- Fruits 0c,
- Vegetables 0c,
- Grains 0oz-eq,
- Meat & Beans 1oz-eq,
- Dairy 0c,
- Fats & Oils 0tsp
Carbohydrate Choice
- Choices per serving½
