零食简单

Hummus

Name: Hummus
Prep time: 20 min
Total time: 20 min
Yield: 8
Ingredients: 2 cups garbanzo beans, cooked; 2 cloves garlic; 1/4 cup lemon juice; 1 tablespoon sesame tahini [sesame paste]; 2 tablespoons olive oil

This classic garbanzo bean dip is easy to make and a versatile dish. Serve hummus with fresh raw vegetables, on a piece of whole wheat pita bread or tortilla, on crackers, or as a sandwich filling.

20 min8 份

营养成分（每份）

每份数值 · 每份分量: 1/6 of recipe

111

卡路里

蛋白质

11g

碳水

脂肪

膳食纤维

糖

151mg

钠

饱和脂肪 1 g · 胆固醇 0 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

garbanzo beans, cooked
2 cups · also known as chickpeas
garlic
2 cloves · minced
lemon juice
1/4 cup
sesame tahini [sesame paste]
1 tablespoon · or substitute peanut butter for a sweet taste
olive oil
2 tablespoons

步骤

1
Wash hands with soap and water.
2
Mash the garbanzo beans until smooth (if you have a blender, put the beans and lemon juice into it and blend).
3
Add the garlic, lemon juice, tahini and oil. Mix well.

来源: USDA MyPlate Kitchen · Simple Healthy Recipes Oklahoma Nutrition Information and Education ONIE Project

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