St. Patrick’s Day requires a green menu, don’t you agree? Since the first hint of spring is coming our way it nice to have green the mind and plenty of green on the plate. One great recipe that is good for you and delicious is Garbanzo Bean Hummus Dip. I love hummus.
Since March is nutrition month, let’s talk nutrition. Have you considered the good things packed into garbanzo beans? Garbanzo beans are low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Dietary Fiber, Protein and Copper, and an excellent source of Folate and Manganese.
The follow recipe also contains other healthy ingredients like garlic and parsley. It makes a great snack. Since I love hummus so much and I hate fattening mayo, I often spread hummus on my sandwiches. It makes a great snack as well as a light lunch.
Pritikin Longevity Center & Spa’s Executive Chef, Anthony Stewart has a delicious recipe for Garbanzo Bean Hummus Dip. This heart-healthy recipe is not only naturally green (put your green food dye away!), it is just 45 calories per serving
Garbanzo Bean Hummus Dip
By: Anthony Stewart, Executive Chef
Yield • 2 cups
7 ounces dried garbanzo beans, cooked and drained
2 tablespoons lemon juice
1/2 tablespoon minced fresh garlic
1 teaspoon chopped fresh parsley
1 teaspoon chopped fresh dill
1 dash hot sauce
1/8 teaspoon ground white pepper
1/4 cup chopped celery
1/2 teaspoon Dijon mustard
1. Place all ingredients in a food processor. Process until puréed. If mixture is too thick, add 1 tablespoon water, pulsing to combine.
2. Serve with raw vegetables or crackers.
Per 2-tablespoon serving: 45 calories; 0.5g fat; no saturated fat; no cholesterol; 2g protein; 7g carbohydrate; 1g sugar; 2g fiber; 5mg sodium; 15mg calcium.