Fabulous Friday...Low Fat Hummus

Low Fat Hummus

Ingredients:
1 (15-ounce can) garbanzo beans (chick peas)

1 tablespoon low-fat (reduced fat) peanut butter

1/3 cup fresh-squeezed lemon juice

1 to 2 cloves garlic, minced

1/2 teaspoon salt

1/2 teaspoon ground cumin

1/2 cup warm water or garbanzo bean liquid

1/4 cup finely minced parsley leaves

1 teaspoon sesame seed oil

1 tablespoon ground sumac or paprika for garnish


Preparation:
Drain garbanzo beans and set aside liquid from the can.

In a food processor or blender, place garbanzo beans, peanut butter, lemon juice, garlic, cumin, and salt. Add either 1/4 to 1/2 cup warm water or garbanzo beans liquid (depending on how thick on want your hummus); blend approximately 3 to 5 minutes until pureed. Taste and adjust seasonings to your liking.
Remove to bowl; mix in parsley and sesame seed oil. Refrigerate for several hours before serving.

VARIATION: For an interesting variation, substitute black beans or cannellini beans (Northern beans). Also substitute minced basil leaves for the parsley. Four ounces of minced roasted peppers may also be added.



Makes approximately 1 1/2 cups or 6 servings.


Serving size = 1/4 cup

Nutritional Stats:
Per 1/4 cup serving
Calories: 130
Carbs: 20g
Fats: 3g
Protein: 7g
Sodium: 492mg