Hummus (No Tahini)
Ingredients
1 can (15 ounces) garbanzo beans, drained and rinsed
2 Tablespoons lemon juice (fresh or bottled)
2 teaspoons vegetable oil
1⁄2 cup nonfat plain yogurt
1 clove garlic, or 1/4 teaspoon garlic powder
1⁄4 teaspoon black pepper
1⁄2 teaspoon ground cumin
Directions
Place all ingredients in a blender.
Blend to desired consistency (more time for smooth dip, less for a chunky dip).
If hummus seems too thick, add 2 teaspoons of water.
Refrigerate leftovers within 2 hours.
OR
Spread garbanzo beans on a large plate. Mash well with a fork until they are as smooth as you like.
Mix with other ingredients in a small bowl.
If hummus seems too thick, add 2 teaspoons of water.
Refrigerate leftovers within 2 hours.
Notes
Change the flavor by adding chili powder, chopped cilantro or parsley, or hot sauce.
Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
Freeze extra lemon juice to use later.
Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
Freeze extra lemon juice to use later.
Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Credits
Recipe and images are © https://foodhero.org, used with permission.