Summer Hummus

Healthy Recipes

Authored By: Polly Pitchford, Full Spectrum Health™

This spread is wonderful spread in a whole wheat pita bread and stuffed with a slice of tomato, thinly sliced cucumbers, sliced black olive, and shredded romaine lettuce.

Diet Types: Dairy Free, Low Fat, Vegan, Vegetarian

Ingredients:

1 tablespoon Dijon-style mustard

1 15 1/2 oz. can Chickpeas (garbanzo beans), undrained

1/4 cup onion, diced

1 large clove garlic, coarsely chopped

1 tablespoon extra virgin olive oil

1 1/2 tablspoons lemon juice

1/4 teaspoon salt

1/4 cup chopped parsley

Serves: 6

Cooking Time: Under 15 minutes

Instructions:

Place all ingredients, except parsley, in a blender or food processor and blend until smooth. Add parsley and pulse-blend to mix.

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Nutrition Facts

Serving Size: 1
Servings per Recipe: 6

Amount Per Serving

Calories 122 Calories from Fat 30

% Daily Value*

Total Fat 3g	5%

Saturated Fat 0g	2%

Mono Fat 2g

Sodium 366mg	15%

Total Carbs 20g	6%

Dietary Fiber 4g	15%

Protein 4g

Iron	9%

Calcium	3%

Vitamin B-6	20%

Vitamin C	10%

Vitamin E	2%

Vitamin A	2%

Selenium	6%

Manganese	25%

Copper	10%

Zinc	6%

Pantothenic acid	3%

Niacin	1%

Folate	15%

Potassium	5%

Phosphorus	8%

Magnesium	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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