Heart-Healthy Hummus


2 cans (16 ounces each) reduced-sodium garbanzos, rinsed and drained except for 1/4 cup liquid
1 tablespoon extravirgin olive oil
1/4 cup lemon juice
2 garlic cloves, minced
1/4 teaspoon cracked black pepper
1/4 teaspoon paprika
3 tablespoons tahini (sesame paste)
2 tablespoons chopped Italian flat-leaf parsley


Puree garbanzo beans in a blender or food processor until smooth. Add olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley, and blend well until the mixture has the consistency of a thick spread. This can be served immediately or covered and refrigerated.

Dietitian’s tip:

Serve with warmed whole wheat pita bread. For a different taste, you can substitute the garbanzo beans with white, butter or lima beans. Paprika can also be substituted with ground cumin.

Nutritional Info

2 servings

Amount per Serving:

79 calories / 3 g protein / 3  g fat / >1 g monounsaturated fat 1 g / 0 g trans fat / 0 mg cholesterol / 10 g carbohydrates / 0 g sugar / 2.5 g fiber / 182 mg sodium