Lemony hummusUse this protein and fiber-packed spread instead of mayo in your sandwiches or as a dip with whole wheat pita chips or whole grain crackers for a portable, satisfying lunch. Serve with raw baby carrots, sugar snap peas, and crunchy red bell peppers to complete your meal. Look for tahini in the ethnic food section of your supermarket.

Makes 4 servings


  • 1 (15-ounce) can chickpeas, drained
  • ¼ cup fresh lemon juice
  • 1 1/2 tablespoons tahini
  • 1 large garlic clove, coarsely chopped
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly ground pepper
  • ¼ teaspoon ground cumin
  • 1 tablespoon extra-virgin olive oil           
  • 1/4 to 1/3 cup water


Place first 7 ingredients in the bowl of a food processor. Process until combined. Add olive oil and ¼ cup water; process until smooth, adding more water to ensure a smooth, thick consistency, stopping once to scrape down sides.  


  • 2 Carbohydrate
  • 1 1/2 Fat


Calories: 190; Calories from Fat: 70; Total Fat: 8 g; Saturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 622 mg; Total Carbohydrate: 25 g; Dietary Fiber: 5 g; Sugars: 0 g; Protein: 6 g