Hummus So Many Ways

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Prep Time: 5 mins | Cook Time: 5 mins

Basic Hummus
Makes 1¼ c

Ingredients

• 1 (15 oz) can low-sodium chickpeas, drained and rinsed

• 6 Tbsp tahini

• 2 Tbsp fresh lemon juice

• 1 large garlic clove, minced, about ½ tsp

• ½ tsp ground cumin

• ½ tsp salt

• 2 Tbsp water

• 2 ice cubes

Directions

1. Blend all ingredients until smooth.

Nutrition: (per 2 Tbsp serving) Calories: 86 kcals | Total Fat: 5 g | Saturated Fat: 1 g | Sodium: 175 mg | Carb: 7 g | Protein: 3 g | Fiber: 2 g.

Carrot Hummus
Makes 3 c

Ingredients

• “Basic Hummus” recipe plus:

• 1 pound of carrots cut into ½ inch pieces

• 1 tsp curry

• 1/8 tsp cayenne

• 3 Tbsp carrot water

Directions

1. Boil carrots until soft, about 10 minutes.

2. Drain, reserving needed carrot water. Let carrots cool to room temperature.

3. Blend all ingredients until smooth.

Nutrition: (per 2 Tbsp serving) Calories: 44 kcals | Total Fat: 2 g | Saturated Fat: 0 g | Sodium: 86 mg | Carb: 5 g | Protein: 2 g | Fiber: 2 g.

Pickled Beet Hummus
Makes 1¾ c

Ingredients

• “Basic Hummus” recipe ingredients

• ½ c sliced pickled beets

Directions

1. Blend all ingredients until smooth.

Notes

• For extra tang, add more lemon juice; for more heat, add Sriracha, harissa, jalapeño.

• Substitute your favorite flavors such as extra garlic, sundried tomatoes, fresh herbs.

Nutrition: (per 2 Tbsp serving) Calories: 67 kcals | Total Fat: 4 g | Saturated Fat: 1 g | Sodium: 147 mg | Carb: 7 g | Protein: 2 g | Fiber: 2 g.

Providence Heart Guide | 2018
Basecamp Prevention + Wellness, Providence | providencebasecamp.org