Hummus is a traditional Middle Eastern spread, made from pureed garbanzo beans, tahini (sesame seed paste), garlic, lemon juice, and a few other simple ingredients. This flavorful snack is delicious with baked pita chips,with raw veggies, and as a condiment on sandwiches.
2 (15 oz.) cans garbanzo beans (reserve ½ cup liquid), drain and rinse
¼ medium red onion, roughly chopped
½ cup fresh parsley, roughly chopped
2 tsp. chopped garlic
4 Tbsp. lemon juice
¼ -½ tsp. cayenne pepper
1 Tbsp. olive oil
¼ cup tahini (sesame seed paste)
1 tsp. sea salt
4 whole wheat pitas
Organic olive oil cooking spray
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1.Preheat oven to 325° F.
2.Place garbanzo beans, onion, parsley, garlic, lemon juice, cayenne, olive oil and tahini in food processor; pulse until finely chopped.
3.Add ¼ cup reserved liquid from garbanzo beans. Blend until light and fluffy. (May need to add more reserved bean liquid). Season with salt to taste.
4.Place in serving bowl.
To make pita chips
1.Cut pita into 8 wedges. Open each triangle to yield 16 chips from each pita.
2.Place pita chips on baking sheet, spray chips with olive oil and sprinkle lightly with sea salt. Bake for 10-12 minutes or until golden brown.
3.Serve hummus with baked pita chips for an appetizer or in pita pocket for a vegan sandwich.
Note: For a variety of flavors and increased antioxidants add ½ cup fresh cilantro or 2 roasted red peppers.
Serves: 10 (¼ cup servings)
Calories per serving: 150
Calorie equivalent: 1 protein, 1 fat
Pita chips: 8 chips, 100 calories
Recipe courtesy California Health and Longevity Institute