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Name: Vlf Hummus
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 10
Cuisine: Low-Fat
Ingredients: 19 oz Cooked chickpeas canned, no-salt, drained; 1/2 cup Plain nonfat yogurt up to 3/4 cup; 2 cloves garlic up to 4 cloves; 1/4 ts Ground cumin

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INGREDIENTS

19 oz Cooked chickpeas ; canned, no-salt, drained
1/2 cup Plain nonfat yogurt ; up to 3/4 cup
2 cloves garlic ; up to 4 cloves
1/4 ts Ground cumin

Servings

INSTRUCTIONS

optional, depending on how strict you want to be about the vlf: 6 drops or so of toasted sesame oil (doesnt add dramatically to the fat, but *greatly* improves the flavor for us "real" hummus fans - makes up partially for the lack of tahini) Combine all ingredients in blender and blend smooth. Garnish with a dash of paprika and serve w/pita triangles, in a sandwich, etc. My favorite is hummus on a pita with carrots, cucumbers, and lettuce (that was lunch today, in fact!) Hummus is so easy to make that you can whip it up while eating breakfast to take to work (like I did today) for all you people looking for quick lunch ideas.

Serving: .3 cups (67g), Calories: 97: Fat: 1g : Sodium: 13mg

Protein: 6g, NetCarbs: 12, K: 194mg

SatFat: 0g, PolyFat: 1g, MonoFat: 0g, Chol: 0mg

TotCarbs: 16g, Fiber: 4g, Sugars: 4g

Calories: 13.0% from fat, 66.0% from carbohydrates 06.2% from protein

DASH: Vegetables: 0.0: Fruits/Juices: 0.0: Dairy: 0.1: Grains: 0.0: Meat/Fish: 0.0: Seeds: 1.0: Fats: 0.0: Sweets: 0.0

USDA: Vegetables: 0.0: Fruits/Juices: 0.0: Dairy: 0.1: Grains: 0.0: Meat/Fish/Seeds: 1.0: Fats: 0.0: Sweets: 0.0

NOTES

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Vlf Hummus

19 oz Cooked chickpeas canned, no-salt, drained
1/2 cup Plain nonfat yogurt up to 3/4 cup
2 cloves garlic up to 4 cloves
1/4 ts Ground cumin

optional, depending on how strict you want to be about the vlf: 6 drops or  so of toasted sesame oil (doesnt add dramatically to the fat, but  *greatly* improves the flavor for us "real" hummus fans - makes up  partially for the lack of tahini)    Combine all ingredients in blender and blend smooth. Garnish with a dash of  paprika and serve w/pita triangles, in a sandwich, etc. My favorite is  hummus on a pita with carrots, cucumbers, and lettuce (that was lunch  today, in fact!)  Hummus is so easy to make that you can whip it up while  eating breakfast to take to work (like I did today) for all you people  looking for quick lunch ideas.

Serving: .3 cups (67g), Calories:  97: Fat:  1g : Sodium:  13mg
Protein:  6g, NetCarbs: 12, K: 194mg
SatFat:  0g, PolyFat: 1g, MonoFat: 0g, Chol:  0mg
TotCarbs:   16g, Fiber: 4g, Sugars:  4g
Calories: 13.0% from fat, 66.0% from carbohydrates 06.2% from protein

DASH:  Vegetables: 0.0: Fruits/Juices: 0.0: Dairy: 0.1: Grains: 0.0: Meat/Fish: 0.0: Seeds: 1.0: Fats: 0.0: Sweets: 0.0
USDA:  Vegetables: 0.0: Fruits/Juices: 0.0: Dairy: 0.1: Grains: 0.0: Meat/Fish/Seeds: 1.0: Fats: 0.0: Sweets: 0.0

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Nutrition

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Serving Size: 1 Serving (66g)
Recipe Makes: 10

Calories: 96
Calories from Fat: 14 (15%)

Amt Per Serving		% DV

	Total Fat 1.6g	2 %
	Saturated Fat 0.3g	1 %
	Monounsaturated Fat 0.4g
	Polyunsanturated Fat 0.6g
Cholesterol 0.7mg		0 %
Sodium 12.6mg		0 %
Potassium 187.8mg		5 %
Total Carbohydrate 15.7g		5 %
	Dietary Fiber 4.1g	16 %
	Sugars, other 11.6g
Protein 5.4g		8 %
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: 96

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