Basic Hummus
Modified from Jeff Novick’s Fast Food DVD
Ingredients:
- 2-15 oz cans of chickpeas or about 3 cups of cooked chickpeas
- ¼ cup tahini butter (more or less to your taste)
- Juice from 1 medium lemon or 1 Tbp lemon juice concentrate
- 2-3 cloves of garlic, crushed if don’t have a blender or food processor (can use minced or dried garlic as well)
- 1-1 ½ tsp cumin
- ⅓ cut chopped fresh parsley
- Fresh ground pepper to taste
Instructions:
- Throw all in a processor or blender and process / blend until well mixed and smooth.
- Don’t have a food processor or blender? No problem! Mash beans with a potato masher or fork, then add the rest of the ingredients and mix well.
Black Bean Hummus
From Plant-based Gabriel
Ingredients:
- 3 cups cooked black beans
- 2 ½ Tbs lemon juice
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp chili powder
- ½ tsp cumin
Instructions: Place all of the ingredients into a blender or food processor. Blend together for 1-2 minutes.
Serving Options:
- Use as a dip for whole grain los fat chips, crackers, wedges of pita bread, or cut up veggies
- Wrap in whole grain tortillas or fill pita bread along with veggies / salsa / sauce
- Top a baked potato
See the Healthy Recipes and Shopping Guide for details!
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Lifestyle Medicine
at
Memorial Health System
serving Marietta, Ohio
and the surrounding region!
Email: livememorialwell@mhsystem.org
Office: 740-592-4229
FAX: 740-592-4010
