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PREPARATION: 10 minutes – makes 4 cups 8 servings

EQUIPMENT: French chef knife, cutting board, blender or hand operated food processor

  • 2 cups chick peas, cooked or canned
  • ¼ cup (60 ml) freshly squeezed lemon juice
  • 2/3 cup (60 ml) water from chickpeas
  • 3 tablespoons pure olive oil
  • 4 cloves garlic, roasted, minced or pureed
  • ½ teaspoon sea salt or kosher salt
  • 1 cup Tahini*

In a blender or hand operated food processor, puree chick peas with lemon juice; add chickpea water as needed to keep blending. Add remaining ingredients, puree to a creamy paste.

To Serve: Hummus may be served in many ways and with a variety of garnishes. For a luncheon salad plate, arrange humus on lettuce leaves, sprinkle with paprika, and garnish with sliced cucumbers, cherry tomatoes, carrot slices, and serve with whole wheat bread or wheat crackers.

For a Sandwich Spread: Cut pieces of Middle Eastern Flatbread** (pita) in half and half pockets with humus. Add garnishes such as shredded lettuce, chopped tomatoes, chopped cucumbers, etc. Or spread on cracker or toast.

For a Dip: Serve with fresh cut vegetables.

NUTRITIONAL BREAKDOWN PER SERVING: Calories 211; Fat Grams 16; Carbohydrate Grams 14; Protein Grams 6; Cholesterol mg 2; Sodium mg 264.

THE POINT SYSTEM: Calorie Points 3; Protein Points 1; Fat Grams 16; Sodium Points 11; Fiber Points 1 ½; Carbohydrate Points 1; Cholesterol Points 0.

**See Nan Bread recipe (Middle Eastern Flatbread** (pita) at Stove Top Baking



Tahini is available in Middle Eastern and some Health Food stores. You can make your own by grinding sesame seeds and adding enough sesame oil to give the mixture the consistency of peanut butter. It can be made in a blender by grinding sesame seeds to a powder, place in a glass jar and combine with sesame oil.