Heart-Healthy Hummus

Makes 2 1/2 cups (625 mL)

Originating in the Middle East, hummus is popular worldwide thanks to its nutritional profile and excellent taste. This soothing version can be a staple and perhaps even rival your jar of peanut butter. It is a thoroughly nourishing spread to keep near the front of the refrigerator for hungry children and teens.

2 cups (500 mL) cooked or canned chickpeas, drained and rinsed
1/3 cup (85 mL) tahini
1/4 cup (60 mL) water
1/4 cup (60 mL) lemon juice
1 to 2 tablespoons (15 to 30 mL) extra-virgin olive oil (optional)
1 1/2 teaspoons (7 mL) ground cumin
1 clove garlic, chopped
1/2 teaspoon (2 mL) salt
1/4 cup (60 mL) chopped fresh parsley
Combine the chickpeas, tahini, water, lemon juice, oil, cumin, garlic, and salt in the bowl of a food processor. Purée until smooth, occasionally scraping down the sides of the bowl. Add parsley and blend for 5 seconds. Adjust the seasoning and serve.

Per 1/2 cup (125 mL): calories: 223, protein: 9 g, fat: 11 g, carbohydrate: 24 g (4 g from sugar), dietary fibre: 4 g, calcium: 70 mg, iron: 3 mg, magnesium: 54 mg, phosphorus: 259 mg, potassium: 326 mg, sodium: 203 mg, zinc: 2 mg, thiamin: 0.4 mg, riboflavin: 0.1 mg, niacin: 2.4 mg, vitamin B 6: 0.1 mg, folate: 142 mcg, pantothenic acid: 0.2 mg, vitamin B 12: 0 mcg, vitamin A: 30 mcg, vitamin C: 12 mg, vitamin E: 0.7 mg, omega-6 fatty acids: 4.7 g, omega-3 fatty acids: 0.1 g

Percentage of calories from protein 16%, fat 42%, carbohydrate 42%