Note: This recipe is for anyone following a vegetarian (meat-free) diet.
Prep time: 5 minutes
- 15-oz. can garbanzo beans (chickpeas), drained, liquid reserved
- 2 garlic cloves, minced
- 1 tsp. ground cumin
- 1 tbsp. olive oil
- ½ tsp. black pepper
- measuring spoons
- food processor (you'll need help from your adult assistant)
- Combine garbanzo beans, garlic, cumin, salt, and olive oil in a food processor.
- Blend on low speed, gradually adding reserved garbanzo bean liquid, until desired consistency is achieved.
Serving size: 3 tbsp.
Nutritional analysis (per serving):
4 g protein
3 g fat
0 g sat. fat
9 g carbohydrate
3 g fiber
0 mg cholesterol
213 mg sodium
29 mg calcium
1 mg iron
Note: Nutritional analysis may vary depending on ingredient brands used.
Variations and suggestions:
If you don't have a food processor, try using a blender. Serve with warm slices of pita bread. Refrigerate the leftovers.
Reviewed by: Allison Brinkley, RD, LD/N
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