Traditional Hummus

BCBSMT Connect Team — Fri, 29 Sep 2023 21:07:24 GMT

Current Revision posted to Recipe Book by BCBSMT Connect Team on 9/29/2023 9:07:24 PM

Ingredients: Makes 4 servings

4 1/2 ounces dry garbanzo beans*
1 tablespoon lemon juice
1 teaspoon chopped garlic
1/2 ounce tahini (sesame paste)
1 tablespoon freshly chopped cilantro
1/4 teaspoon salt
1/8 teaspoon cayenne pepper
2 tablespoons canola oil

Directions:

Place garbanzo beans in a bowl and cover completely with cold water. Soak overnight.
Rinse beans and place in a medium saucepan. Cover with water about twice the amount of beans and bring to a boil over high heat. Cover, lower the heat and simmer until beans are very tender, about 1 hour. Drain and chill.
Place beans in a food processor with remaining ingredients and puree until smooth. Serve warm or chilled.

Dietitian Note: Add a dust of cayenne, squeeze of lemon, drizzle of olive oil, and a sprinkling of parsley to keep it fresh. Try with whole wheat pitas.
*You may substitute 1 15-ounce can of garbanzo beans, rinsed, if desired.

Serving Size:
Service size: 1/4 cup

Nutritional Information:
Per serving: 165 calories, 9 g fat, <1 g saturated fat, 125 mg sodium, 15 g carbohydrate, 3 g sugar, 4 g fiber, 5 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Recipe Book, Vegetarian, General Healthy - Health Conscious, Heart Disease - Heart Conscious, Middle East, Appetizer, Diabetes/prediabetes - Carb Conscious, High blood pressure - Sodium Conscious

Traditional Hummus

BCBSMT Connect Team — Wed, 13 Oct 2021 22:50:08 GMT

Revision 3 posted to Recipe Book by BCBSMT Connect Team on 10/13/2021 10:50:08 PM

Ingredients: Makes 4 servings

Directions:

Place garbanzo beans in a bowl and cover completely with cold water. Soak overnight.
Rinse beans and place in a medium saucepan. Cover with water about twice the amount of beans and bring to a boil over high heat. Cover, lower the heat and simmer until beans are very tender, about 1 hour. Drain and chill.
Place beans in a food processor with remaining ingredients and puree until smooth. Serve warm or chilled.

Serving Size:
Service size: 1/4 cup

Nutritional Information:
Per serving: 165 calories, 9 g fat, <1 g saturated fat, 125 mg sodium, 15 g carbohydrate, 3 g sugar, 4 g fiber, 5 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Traditional Hummus

BCBSMT Connect Team — Wed, 13 Oct 2021 22:48:56 GMT

Revision 2 posted to Recipe Book by BCBSMT Connect Team on 10/13/2021 10:48:56 PM

Ingredients: Makes 4 servings

Directions:

Place garbanzo beans in a bowl and cover completely with cold water. Soak overnight.
Rinse beans and place in a medium saucepan. Cover with water about twice the amount of beans and bring to a boil over high heat. Cover, lower the heat and simmer until beans are very tender, about 1 hour. Drain and chill.
Place beans in a food processor with remaining ingredients and puree until smooth. Serve warm or chilled.

Serving Size:
Service size: 1/4 cup

Nutritional Information:
Per serving: 165 calories, 9 g fat, <1 g saturated fat, 125 mg sodium, 15 g carbohydrate, 3 g sugar, 4 g fiber, 5 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Traditional Hummus

BCBSMT Connect Team — Tue, 17 Aug 2021 20:07:24 GMT

Revision 1 posted to Recipe Book by BCBSMT Connect Team on 8/17/2021 8:07:24 PM

Ingredients: Makes 4 servings

Directions:

Place garbanzo beans in a bowl and cover completely with cold water. Soak overnight.
Rinse beans and place in a medium saucepan. Cover with water about twice the amount of beans and bring to a boil over high heat. Cover, lower the heat and simmer until beans are very tender, about 1 hour. Drain and chill.
Place beans in a food processor with remaining ingredients and puree until smooth. Serve warm or chilled.

Serving Size:
Service size: 1/4 cup

Nutritional Information:
165 calories, 9 g fat, <1 g saturated fat, 125 mg sodium, 15 g carbohydrate, 3 g sugar, 4 g fiber, 5 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Recipe Book, General Healthy - Health Conscious, Appetizer