hummus dip with vegetables
Photo provided by Cami Wells.

Super-Duper Easy Hummus

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Yield: 6 servings
Ingredients:
  • 1 (15 ounce) can garbanzo beans
  • 1 clove garlic, crushed
  • 1 teaspoon ground cumin
  • ¼ teaspoon salt
  • 2 Tablespoons olive oil
  • 1 Tablespoon lemon juice

Directions:

  1. Wash hands with soap and water.
  2. Drain and rinse garbanzo beans. In a food processor or blender combine garbanzo beans, garlic, cumin, salt, olive oil and lemon juice. Blend until smooth. May add 2-4 Tablespoons of water to reach desired consistency.
  3. Serve with fresh vegetables or pita chips.
  4. Store leftovers in a sealed container in the refrigerator for up to four days.
Notes:
  • Many hummus recipes call for tahini - a paste made from ground sesame seeds that is used frequently in Middle Eastern, Turkish and Greek dishes.
  • This recipe does not call for tahini which works well for those who are unable to find it in their local grocery store, those not wanting to purchase a jar or for those who don't like the tahini flavor.

Nutrition Information:

  • Serving Size (1/6 of recipe):
  • Calories: 100
  • Total Fat: 6g
  • Sodium: 190mg
  • Total Carbohydrates: 10g
  • Fiber: 3g
  • Protein: 3g
  • Calcium: 2%
  • Potassium: 2%
Nutrition Software Used: ESHA Food Processor
beet and chickpea salad

Beet and Chickpea Salad

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Yield: 3 Servings
Ingredients:
  • 2-3 beets, cooked and peeled
  • 1 (15 ounce) can chickpeas, drained and rinsed
  • 1 Tablespoon lime juice
  • 1 teaspoon chile sauce or hot sauce
  • 1 Tablespoon vegetable oil
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • ¼ cup peanuts

Directions:

  1. Wash hands with soap and water.
  2. Rinse beets under cool running water.
  3. Bring a pot of water to a boil. Cut off stems of beets, leaving about an inch.
  4. Place beets in pot of boiling water, cover and let simmer for about 45 minutes, or until tender.
  5. While beets are cooking, in a small bowl, combine lime juice, chile or hot sauce, vegetable oil, salt and pepper.
  6. Strain beets once done and place in bowl of cold water. Once cool to the touch, cut off root and stems, then use hands to peel the skin off.
  7. Rinse the beets and chop into 1-inch pieces.
  8. Combine beets, chickpeas, peanuts and dressing.
  9. Store leftovers in a sealed container in the refrigerator for up to four days.
Notes:

You can wear plastic gloves to peel the skin off of the beets since they can stain your hands.

Nutrition Information:

  • Serving Size (1 cup):
  • Calories: 230
  • Total Fat: 13g
  • Saturated Fat: 2g
  • Sodium: 600mg
  • Total Carbohydrates: 23g
  • Fiber: 7g
  • Protein: 9g
  • Calcium: 4%
  • Potassium: 8%
Nutrition Software Used: ESHA Food Processor
Garlic Chickpea Dip
Photo by Marusa Jonas

Garlic Chickpea Dip

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Yield: 4 Servings
Ingredients:
  • 3 garlic cloves
  • ¼ cup plain low-fat yogurt
  • 1 Tablespoon lemon juice
  • 1 Tablespoon vegetable oil
  • ¼ teaspoon salt
  • ¼ teaspoon paprika
  • ¼ teaspoon pepper
  • 1 (15 ounce) can chickpeas, drained and rinsed

Directions:

  1. Wash hands with soap and water.
  2. Put all ingredients into a food processor and blend until smooth. If you do not have a food processor, mash the chickpeas with a fork in a medium sized bowl, then mix in the rest of the ingredients.
  3. Serve with whole grain crackers or sliced vegetables.
  4. Store leftovers in a sealed container in the refrigerator.

Nutrition Information:

  • Serving Size (¼ cup):
  • Calories: 130
  • Total Fat: 5g
  • Saturated Fat: 1g
  • Sodium: 290mg
  • Total Carbohydrates: 17g
  • Fiber: 4g
  • Protein: 5g
  • Calcium: 4%
  • Potassium: 2%
Nutrition Software Used: Esha Food Processor

Sources:

    • MyPlate Kitchen
  1. Centers for Disease Control and Prevention
  2. More Matters Recipes