Homemade hummus is easy to make and takes only seconds in a food processor. The result is a fresh, tasty hummus with far-better flavor than store-bought versions. Try it for lunch with pita wedges and red bell pepper slices. It is especially good in the summer with fresh garden tomatoes. One serving of this Creamy Hummus supplies almost 3 milligrams of iron and lots of magnesium, folic acid, and B vitamins!
1 (15-ounce) can garbanzo beans (chick peas), rinsed and drained
1 tablespoon fresh lemon juice
2 tablespoons olive oil
2 cloves garlic, minced
pinch of cayenne pepper
1/4 cup green onions, sliced thinly (green part only)
salt and pepper to taste
1 large vine-ripe tomato, diced
2 tablespoons fresh basil, chopped
1) In a food processor, blend garbanzo beans and lemon juice until smooth. Add olive oil, garlic, cayenne, green onions, blend quickly just to mix.
2) Spoon into a festive bowl. Add salt and pepper to taste.
3) Arrange diced tomatoes on top of mixture, sprinkle with fresh basil.
4) Serve with crusty bread, crackers, or toasted pita wedges. Makes eight 1/2-cup servings.
Nutritional Analysis per serving: 182 Calories; 28 percent fat (5.7 grams); < 1 gram saturated fat; 17 percent protein; 55 percent carbohydrate; 6 grams fiber.