Homemade Hummus and a Hummus Veggie Wrap

17 May

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Hummus is a dip or spread made from chickpeas. Chickpeas, or garbanzo beans, are an excellent source of folic acid and fiber. They are also a good source of protein, as well as minerals such as iron, copper, zinc, and magnesium. As a good source of fiber, garbanzo beans can help lower cholesterol and even improve blood sugar levels.

Hummus is normally made with tahini, a sesame paste, but can just as easily be made without it. Tahini can be expensive and I have found the taste difference to be minimal when replacing the tahini with a little olive oil.

Hummus is a delicious spread for sandwiches in place of mayo or as a dip for pretzels and veggies. Making this healthy treat at home is so much cheaper than buying it at the store. Plus,  you get to change up the taste to match the flavors you love. I hope you enjoy!

Homemade Hummus

Servings: 4
Time: 5 minutes
Level: Easy

1 can chickpeas, rinsed and drained, reserving 1/3 c. liquid
1 tsp. chili powder
1 tsp. garlic powder
1 tsp. cumin
1 1/2 tbsp. olive oil
1/2 tbsp. lemon juice, or lime juice

Blend all ingredients, except for reserved chickpea liquid, in a blender.

Add reserved liquid, a little at a time and as much as needed, until mixture is smooth. Yum!

Homemade Hummus Variations

Instead of adding chili powder, garlic, and cumin add one of the following ingredients instead:

1 tbsp. pesto

1 tbsp. sun-dried tomato pesto

a few roasted red peppers

How quick and easy is that?

Hummus Veggie Wrap

Servings: 2
Time: 5 minutes
Level: Easy

2 whole wheat tortillas
1/2 c. hummus
cheese slices, optional

various chopped and sliced vegetables:
Today, my wrap included…
radishes (for a peppery bite)
broccoli
onion
carrots
spinach leaves (a total must!)
bell peppers (any and all colors)
cucumbers

Spread hummus on tortillas, top with cheese and veggies, and wrap it up. Yum!
– Try dipping your wrap into Sriracha for an extra kick.
– Try adding different veggies, whatever is fresh at the farmer’s market!
– Instead of a tortilla, you could use a whole wheat pita.

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One Response to “Homemade Hummus and a Hummus Veggie Wrap”

  1. Sandra May 24, 2011 at 1:00 pm #

    Glad to know that Tahini isn’t an absoulte necessity. I bought a jar last summer and it’s still sitting in my fridge. This sounds like the perfect dip for Memorial Day. Thanks a bunch for sharing it!

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