2 cans (16 ounces each) reduced-sodium garbanzos, rinsed and drained except for 1/4 cup liquid
1 tablespoon extra-virgin olive oil
1/4 cup lemon juice
2 garlic cloves, minced
1/4 teaspoon cracked black pepper
1/4 teaspoon paprika
3 tablespoons tahini (sesame paste)
2 tablespoons chopped Italian flat-leaf parsley
In a blender or food processor, add the garbanzos. Process to puree. Combine the
olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend well.
Add the reserved liquid, 1 tablespoon at a time until the mixture has the consistency of a thick spread. Serve immediately or cover and refrigerate until ready to serve.
Basics
Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
Low sodium = no more than 140 mg of sodium per serving
Low fat = no more than 3 g of fat per serving
Dietitian's tip:
Serve this easy Mediterranean spread with warmed whole-wheat pita bread. For a different taste you can substitute white, butter or lima beans for garbanzos and 1 teaspoon toasted ground cumin seeds for the paprika.
MAKES 3 CUPS
Nutritional Analysis
(per serving)
Serving size: 2 tablespoons
Calories
48
Cholesterol
0 mg
Protein
2 g
Sodium
106 mg
Carbohydrate
6 g
Fiber
2 g
Total fat
2 g
Potassium
15 mg
Saturated fat
< 1 g
Calcium
15 mg
Monounsaturated fat
1 g