Garbanzo beans (chickpeas) are the high protein, high fiber, power-packed legume used in making the Middle Eastern dish called hummus. “In addition to lowering cholesterol, garbanzos’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes,” according to The World’s Healthiest Foods’ website and foundation. Classic hummus makes a tasty vegetarian snack, chip dip or appetizer that requires only a handful of additional ingredients.
Things You'll Need
Put the garbanzo beans and garlic in the food processor and start blending.
Add lemon juice, cumin, red pepper and salt and continue to blend until smooth.
Serve with pita chips, potato chips or crackers. Pour remainder into an airtight container and refrigerate.
Like many classics, hummus can take a variety of forms. If you like a runnier hummus, add 1 tbsp. olive oil. If you like a stronger, somewhat nuttier taste, add 2 tbsp. tahini or sesame seed paste.
References and ResourcesWorld’s Healthiest Foods: Garbanzo beans (chickpeas)
McCormick: Classic hummus
McCormick: Crostini with roasted garlic red bell pepper hummus