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Hummus

Note: This recipe is for anyone following a vegetarian (meat-free) diet.

Prep time: 5 minutes

What you need:

  • 15-oz. can garbanzo beans (chickpeas), drained, liquid reserved
  • 2 garlic cloves, minced
  • 1 tsp. ground cumin
  • 1 tbsp. olive oil
  • 1/2 tsp. black pepper

Utensils:

  • measuring spoons
  • food processor (you'll need help from your adult assistant)

What to do:

  1. Combine garbanzo beans, garlic, cumin, salt, and olive oil in a food processor.
  2. Blend on low speed, gradually adding reserved garbanzo bean liquid, until desired consistency is achieved.

Nutritional analysis (per serving):

76 calories
4g protein
3g fat
0g sat. fat
9g carbohydrate
3g fiber
0mg cholesterol
213mg sodium
29mg calcium
1mg iron

Serves: 6

Serving size: 3 tbsp.

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
If you don't have a food processor, try using a blender. Serve with warm slices of pita bread. Refrigerate the leftovers.

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