Serve this easy Mediterranean spread with warmed whole-wheat pita bread. For a different taste you can substitute white, butter or lima beans for garbanzos and 1 teaspoon toasted ground cumin seeds for the paprika.

Serves 14

Ingredients:

       
  • 2 cans (16 ounces each) reduced-sodium garbanzos, rinsed and drained except for 1/4 cup liquid
  •    
  • 1 tablespoon extra-virgin olive oil
  •    
  • 1/4 cup lemon juice
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  • 2 garlic cloves, minced
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  • 1/4 teaspoon cracked black pepper
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  • 1/4 teaspoon paprika
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  • 3 tablespoons tahini (sesame paste)*
  •    
  • 2 tablespoons chopped Italian flat-leaf parsley

*Note: If you need to follow a gluten-free diet, check the label to make sure the brand of tahini is gluten-free.

Directions:

In a blender or food processor, add the garbanzos. Process to puree. Combine the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend well. Add the reserved liquid, 1 tablespoon at a time until the mixture has the consistency of a thick spread. Serve immediately or cover and refrigerate until ready to serve.

Nutritional Analysis (per serving)

Serving size: 1/4 cup
  • Total carbohydrate: 10 g
  • Dietary fiber: 2.5 g
  • Sodium: 182 mg
  • Saturated fat: <1 g
  • Monounsaturated fat: 1 g
  • Total fat: 3 g
  • Cholesterol: 0 mg
  • Protein: 3 g
  • Calories: 79
  • Nuts seeds and dry beans: 1/2
  • Nonstarchy vegetables: 2
Last Updated: 2014-05-20
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