By Mayo Clinic Employees

Dietitian’s tip:

For a different taste, you can substitute white, butter or lima beans for chickpeas and 1 teaspoon toasted ground cumin seeds for the paprika.

Selection of servings

SERVES 14

  1. Healthy carb
  2. Minimal Excess fat

Components

  1. two cans (sixteen ounces every single) decreased-sodium chickpeas, rinsed and drained except for 1/four cup liquid
  2. 1 tablespoon more-virgin olive oil
  3. 1/four cup lemon juice
  4. two garlic cloves, minced
  5. 1/four teaspoon cracked black pepper
  6. 1/four teaspoon paprika
  7. three tablespoons tahini (sesame paste)*
  8. two tablespoons chopped Italian flat-leaf parsley
  9. *Notice: If you will need to observe a gluten-totally free food plan, test the label to make positive the brand of tahini is gluten-totally free.

Directions

Using a blender or food processor, puree the chickpeas. Increase the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend properly.

Increase the reserved liquid, 1 tablespoon at a time, right up until the mixture has the regularity of a thick distribute.

Serve instantly or include and refrigerate right up until ready to provide.

Dietary examination per serving

Serving dimensions: 1/four cup

  • Calories 88
  • Overall excess fat four g
  • Saturated excess fat
  • Trans excess fat g
  • Monounsaturated excess fat two g
  • Cholesterol mg
  • Sodium 80 mg
  • Overall carbohydrate 9 g
  • Dietary fiber three g
  • Overall sugars two g
  • Additional sugars g
  • Protein four g