Recipes Home

Print Recipe || External Link to Recipe

Hummus with Raw Veggies

Cost/Serving: $0.80
Yield:[8 servings] / Serving Size = 1 cup veggies and ΒΌ cup hummus
Ingredients:
8 cups of washed raw veggies such as carrot, broccoli florets, celery sticks, cucumber slices, or slices of green pepper
1 (15-ounce) can garbanzo beans (chickpeas), drained and liquid saved
1 medium clove garlic, crushed with a garlic press or back of a knife
1 teaspoon lemon juice
¼ teaspoon salt
1 tablespoon vegetable oil
2 tablespoons creamy peanut butter (optional)
¼ teaspoon cumin (optional)

Directions:
1. Before starting to prepare the recipe:
     a. Wash the veggies, and slice them into pieces that are easy to dip.
     b. Drain chickpeas, but save the liquid in a small bowl.
     c. Collect, chop, and measure all ingredients.
2. For the smoothest consistency, add garbanzo beans, garlic, lemon juice, salt, vegetable oil, peanut butter (if using), and cumin (if using) to a blender. Leave the garbanzo bean liquid aside.
3. Blend on low speed, gradually adding the garbanzo bean liquid 1 tablespoon at a time until smooth and creamy.*
4. Serve with vegetables arranged on a plate around a bowl of the hummus.
5. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.
* If you do not have a blender, use the back of a fork to mash the beans, add other ingredients, and stir in garbanzo bean liquid to desired consistency. The hummus will be chunkier if prepared this way.

Be creative! Serve with crackers or chips or on your favorite sandwich.

Note: Nutrition Facts are for Hummus only.

This recipe and photo are used with the permission of Colorado State University Extension's Eating Smart Being Active program.

Recipe Rating:



Nutrition Criteria for Recipes

Recipes must be:

  • Low in:
    • Added sugar
    • Total fat
    • Trans fat
    • Sodium
  • High in:
    • At least one of the following: vitamin A, vitamin C, calcium, iron, or fiber
    • Whole grains (if the recipe contains grains)

Recipes must also:

  • Use low cost, readily available ingredients
  • Be able to be prepared relatively quickly

For the full set of criteria, click here.