This Middle Eastern dip is traditionally made with chickpeas, tahini, lemon juice, and olive oil; it lends itself to several variations. Prepare and refrigerate it a day ahead; let it stand at room temperature for 30 minutes before serving. Garnish with a lemon wedge and fresh parsley sprig, and serve with Spicy Baked Pita Chips.

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Name: Traditional Hummus
Prep time: 30 min
Total time: 30 min
Yield: 0
Cuisine: Middle Eastern
Ingredients: 2 (15 oz) cans Chickpeas (Garbanzo Beans), rinsed and drained; 2 each Garlic Cloves crushed; 1/2 cup Water; 1/4 cup Tahini (sesame seed paste); 3 tablespoons Fresh lemon juice; 2 tablespoons Olive oil Extra Virgin; 3/4 teaspoon Salt; 1/4 teaspoon Black pepper

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INGREDIENTS

2 (15 oz) cans Chickpeas ; (Garbanzo Beans), rinsed and drained
2 each Garlic Cloves ; crushed
1/2 cup Water
1/4 cup Tahini ; (sesame seed paste)
3 tablespoons Fresh lemon juice
2 tablespoons Olive oil ; Extra Virgin
3/4 teaspoon Salt
1/4 teaspoon Black pepper

INSTRUCTIONS

1. Place beans and garlic in a food processor; pulse 5 times or until chopped. Add 1/2 cup water and remaining ingredients; pulse until smooth, scraping down sides as needed.

Feta-Baked Hummus: Combine Traditional Hummus, 1/2 cup (2 ounces) crumbled reduced-fat feta cheese, 1/4 cup chopped fresh parsley, and 1/2 teaspoon ground cumin. Transfer mixture to an 8-inch square baking dish coated with cooking spray. Sprinkle with 1/2 cup (2 ounces) crumbled reduced-fat feta cheese. Bake at 400? for 25 minutes or until lightly browned. Garnish with parsley sprigs. Yield: 4 cups (serving size: about 2 tablespoons).

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Nutrition

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Serving Size: 1 recipe (1058g)
Recipe Makes: 0

Calories: 1471
Calories from Fat: 440 (30%)

Amt Per Serving		% DV

	Total Fat 48.9g	65 %
	Saturated Fat 6.5g	33 %
	Monounsaturated Fat 19.3g
	Polyunsanturated Fat 19.3g
Cholesterol 0mg		0 %
Sodium 2618.2mg		90 %
Potassium 1892.7mg		50 %
Total Carbohydrate 216.9g		64 %
	Dietary Fiber 44.8g	179 %
	Sugars, other 172.1g
Protein 53.6g		77 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 1471

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