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Photo of Nutrition Facts of Hummus (no tahini)
Photo of Nutrition Facts of Hummus (no tahini) with fresh vegetables
Photo of Nutrition Facts of Hummus (no tahini) with Food Hero Baked Tortilla Chips
Makes:
2 cups
Prep time:
5 minutes

Ingredients

1 can (15 ounces) garbanzo beans, drained and rinsed
2 Tablespoons lemon juice (fresh or bottled)
2 teaspoons vegetable oil
½ cup nonfat plain yogurt
1 clove garlic, or 1/4 teaspoon garlic powder
¼ teaspoon pepper
½ teaspoon cumin

Directions

  1. Place all ingredients in a blender.
  2. Blend to desired consistency (more time for smooth dip, less for a chunky dip).
  3. If hummus seems too thick, add 2 teaspoons water.
  4. Refrigerate leftovers within 2 hours.

OR

  1. Spread garbanzo beans on a large plate. Mash well with a fork until they are as smooth as you like.
  2. Mix with other ingredients in a small bowl.
  3. If hummus seems too thick, add 2 teaspoons of water.
  4. Refrigerate leftovers within 2 hours.

Notes

  • Change the flavor by adding chili powder, chopped cilantro or parsley, or hot sauce.
  • Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
  • Freeze extra lemon juice to use later.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.