For anyone who doesn't like to eat meat every day, legumes are a great source of plant protein. Serve this hummus with rice crackers or fresh veggie slices for a healthy snack. For a light lunch, stuff in pita bread with baby spinach leaves. For a zesty, enticing dip, puree guacamole into the mixture.
Yield Makes about 3 1/2 cups
1-3 garlic, peeled and crushed
2 tablespoons olive oil
2 tablespoons white sesame seeds, toasted
2 tablespoons tahini
2 tablespoons lemon juice
1 (15-ounce) garbanzo beans, drained, liquid reserved
1 tablespoon orange peel, minced
Salt and white pepper, to taste
1 1/2 tablespoons lemon peel, minced
In a blender or food processor, combine garlic, olive oil, sesame seeds, tahini, lemon juice, and garbanzo beans (reserve about a tablespoon of beans for garnish). Blend, adding reserved garbanzo-bean liquid if needed until hummus reaches desired consistency. Season with salt and pepper.
Transfer the mixture to a medium serving bowl. Garnish in the middle with reserved garbanzo beans. Sprinkle orange and lemon peel around the beans. Chill in the refrigerator, tightly covered, until ready to serve.
Per 1/4 cup: 75 calories; 2 g protein; 4 g fat; 8 g carb; 2 g fiber.
Body+Soul, April/May 2005
More recipes from the hummus blog:
Super Healthy Hummus
Hummus (Chickpea Dip)
Kofta - Lamb Burgers with Hummus and Tomato, Cucumber and Yogurt Salad
Hummus and Veggie Wrap
Chunky hummus dip
Meze Platter: Hummus, Shrimp Salad, Cucumber Salad
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