From the AICR Test Kitchen
Week of February 4, 2013
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Contact: Alice Bender, (202) 328-7744
American Institute for Cancer Research
Hummus is a versatile, easy-to-prepare, nutritious and delicious spread or dip. The Arabic word hummus actually means chickpeas; the spread we call hummus would be translated as chickpeas with tahini.
Chickpeas, also called garbanzos, are legumes that have been cultivated for over 7,000 years and remain popular today. These cream-colored beans are buttery-tasting, full of protein and rich in fiber.
Tahini is ground sesame seed paste that adds creaminess and a distinctive nutty flavor. You can find it in glass jars in the refrigerated section or canned in the international section of most large grocery stores.
Hummus is commonly served as a dip with pita bread, but it is also great with raw vegetables, like carrots, celery and bell pepper slices. Serve hummus as a sandwich on mini whole-wheat pita with sliced tomatoes and cucumbers layered on top. This pairs well with a nice hot lentil soup.
- 2 (15-oz.) cans no-salt-added chickpeas, drained, liquid reserved
- 5 garlic cloves, minced
- 1/3 cup tahini
- 5 Tbsp. freshly squeezed lemon juice
- 2 Tbsp. chickpea liquid
- 1 Tbsp. extra virgin olive oil
- Salt to taste
- Paprika or parsley sprigs for garnish, optional
Place all ingredients except salt and optional garnish in food processor. Process until mixture is coarsely puréed. Add salt to taste. Serve at room temperature or chilled. Garnish with a dash of paprika or parsley sprigs.
Makes 10 servings.
Per 1/4 cup serving: 144 calories, 7 g total fat (1 g saturated fat), 16 g carbohydrate, 6 g protein,
5 g dietary fiber, 13 mg sodium.
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $96 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.
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