Yield: 8 Servings | Serving Size: 2 Tablespoons

A tray with hummus, tomatoes, cucumbers, radishes, and carrots.

This material is provided by Iowa State University Extention and Outreach. For more tips like this, visit the Spend Smart. Eat Smart. website. https://spendsmart.extension.iastate.edu/ .

Cost/Serving: $0.21

Ingredients: 

1 3/4 cups cooked garbanzo beans or 1 (15-ounce) can garbonzo beans (chickpeas), rinsed and drained

2 medium garlic cloves, minced, or 1/4 teaspoon garlic powder

1 1/2 Tablespoons lemon juice

1 teaspoon ground cumin

1 Tablespoons olive oil or vegetable oil 

1/2 teaspoon salt

1/8 teaspoon black pepper

1/2 cup plain nonfat yogurt

 

Directions: 

  1. Use a blender or food processor. Combine garbanzo beans, garlic, lemon juice, cumin, oil, salt, and pepper. Blend on low speed untilthe beans are mashed.
  2. Stir in yogurt with spoon.
  3. Refrigerate for several hours or overnight so the flavors can blend.
  4. Serve with whole wheat pita chips, whole graine or whole wheat crackers, or fresh veggies. 

 

Nutrition Facts: Servings: 8, Serving size: 2 Tablespoons
Amount per serving: Calories 80, Total Fat 2.5g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0mg, Sodium 160mg, Total Carbohydrate 11g, Dietary Fiber 3g, Total Sugars 3g (Incl. 0g Added Sugars), Protein 4g

 

After school hummus recipe

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