Hummus is an inexpensive treat to make at home, and it is easy, tasty and good for you!  The main ingredient is garbanzo beans (also called chickpeas).   Hummus contains iron, protein and fiber, plus other nutrients depending on the ingredients you include.

Hummus can have many different flavors.  Our After School Hummus recipe does not include tahini (ground sesame seeds), which can be expensive, or oil, which adds calories. Instead, plain yogurt is added to make it light and smooth.  Other tasty ingredients to try in hummus are paprika,  peanut butter, curry powder, Worcestershire sauce, salt, ground pepper, chili paste, olives and artichokes.  Roasted red pepper hummus is often sold in delis—you can make this at home by grilling a halved red pepper until blackened, then pulling off the skin and blending the flesh into the hummus.

If you do not have a good food processor, a blender will work.  You will need to turn the blender off and open the top to mix the beans with a spoon inside the blender a couple of times to make sure the hummus is smooth. You may also need to add a little oil or yogurt to thin the hummus.

Hummus can be served with sliced vegetables (carrots, celery, radishes, peppers) as a dip.  It can also be used to fill pitas, eaten on crackers or Pita chips, or spread on bread in place of peanut butter.

After School Hummus

Ingredients:

• 1 can (15-ounce) reduced-sodium garbanzo beans (chickpeas)
• 2 medium garlic cloves, minced or ¼ teaspoon
• garlic powder
• 1½ tablespoons lemon juice
• 1 teaspoon ground cumin
• 1 tablespoon olive oil or vegetable oil
• 1/8 teaspoon black pepper
• ½ cup plain nonfat yogurt

Directions:

1. Use a blender or food processor. Combine garbanzo beans, garlic, lemon juice, cumin, oil, and pepper. Blend on low speed until the beans are mashed.
2. Stir in yogurt with spoon.
3. Refrigerate for several hours or overnight so the flavors blend.
4. Serve with pita chips, crackers, or fresh veggies.