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January 11, 2011 / Suburban Subsistence

Tasty Tuesday- Humus

Humus is a great easy veggie dip that is low in fat and high in potassium, B-6, and manganese. I like to use this as a spread on crackers, pita or to dip veggies in.  It is also especially tasty over a falafel sandwich.

Straight from Momma Ashley’s Kitchen here is my humus recipe:

0.15 fl oz Lemon Juice
1 tsp Garlic
2 tbsp Tahini
a cans Chickpeas (a.k.a. garbanzo beans)

Blend all ingredients in a blender or food processor.

For special flavors you can add roasted peppers, chili power, green onions, parsley, sun-dried tomatoes, Tabasco, or even eggplant. Give it a try and let me know what you think.

Nutrition Facts

Hummus
16 Servings
Amount Per Serving
Calories 76.5
Total Fat 2.5 g
Saturated Fat 0.3 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 0.9 g
Cholesterol 0.0 mg
Sodium 138.9 mg
Potassium 94.9 mg
Total Carbohydrate 11.1 g
Dietary Fiber 2.3 g
Sugars 0.0 g
Protein 2.9 g
Vitamin A 0.3 %
Vitamin B-12 0.0 %
Vitamin B-6 11.2 %
Vitamin C 3.4 %
Vitamin D 0.0 %
Vitamin E 0.4 %
Calcium 3.1 %
Copper 7.0 %
Folate 8.5 %
Iron 5.3 %
Magnesium 4.2 %
Manganese 16.6 %
Niacin 1.3 %
Pantothenic Acid 1.6 %
Phosphorus 6.9 %
Riboflavin 1.9 %
Selenium 2.0 %
Thiamin 4.0 %
Zinc 4.4 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


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