Hummus (Low Fat)

1. Drain and rinse the beans and combine in food processor with other ingredients.

2. Blend until thoroughly smooth.

3. Taste and adjust seasonings.

4. Optional additions to change things up:

5. 1 T roasted red peppers, or

6. 1 T fresh cilantro, or

7. 1/2 T chopped jalapeno pepper with 1 t dry salsa seasoning.

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Nutrient	Quantity
Total fats	18.5235 g
Protein	61.7691 g
Carbohydrates	191.1685 g
Energy	1144.9971 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3109 g
Water	45.6466 g
Aspartic acid	7.2669 g
Calcium, Ca	187.1691 mg
Lutein + zeaxanthin	21.5653 g
Fiber, total dietary	36.8391 g
Carotene, beta	140.5141 g
Niacin	4.733 mg
Vitamin A, RAE	10.7535 g
Arginine	5.8156 g
Riboflavin	0.6456 mg
Fatty acids, total polyunsaturated 15:0	0.0002 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0021 g
Fatty acids, total saturated 20:1	0.0033 g
Glutamic acid	10.8077 g
Sodium, Na	74.9794 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0393 g
Total lipid (fat)	18.5235 g
Manganese, Mn	63.9442 mg
Fructose	0.2516 g
Proline	2.5471 g
Fatty acids, total saturated 16:0	1.5443 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0027 g
Sucrose	0.0984 g
Choline, total	299.477 mg
Sugars, total	32.7786 g
Serine	3.1076 g
Fatty acids, total saturated 10:0	0.0049 g
Fatty acids, total saturated 18:0	0.2643 g
Vitamin B-6	1.6295 mg
Selenium, Se	0.1126 g
Ash	8.7273 g
Fatty acids, total saturated 18:1 undifferentiated	4.3088 g
Pantothenic acid	4.7947 mg
Phenylalanine	3.3083 g
Copper, Cu	1.9864 mg
Thiamin	1.4468 mg
Methionine	0.81 g
Iron, Fe	14.0031 mg
Carbohydrate, by difference	191.1685 g
Phosphorus, P	765.9833 mg
Folate, total	1675.2568 g
Alanine	2.646 g
Valine	2.595 g
Fatty acids, total saturated 18:2 undifferentiated	7.9383 g
Glycine	2.5709 g
Carotene, alpha	0.5625 g
Glucose (dextrose)	0.2265 g
Fatty acids, total saturated 14:0	0.0278 g
Zinc, Zn	8.367 mg
Isoleucine	2.6457 g
Fatty acids, total saturated 12:0	0.0005 g
Fatty acids, total polyunsaturated	8.249 g
Fatty acids, total saturated 14:1	0.0005 g
Leucine	4.3944 g
Vitamin A, IU	237.1496 IU
Folate, DFE	1675.2568 g
Tryptophan	0.6001 g
Vitamin C, total ascorbic acid	23.2132 mg
Phytosterols	1.071 mg
Fatty acids, total polyunsaturated 18:1 c	0.0009 g
Tyrosine	1.5359 g
Vitamin K (phylloquinone)	27.2904 g
Fatty acids, total saturated	1.8422 g
Histidine	1.6978 g
Fatty acids, total monounsaturated	4.3518 g
Threonine	2.2981 g
Folate, food	1675.2568 g
Cryptoxanthin, beta	1.54 g
Vitamin E (alpha-tocopherol)	2.5563 mg
Magnesium, Mg	244.378 mg
Lysine	4.1303 g
Potassium, K	2209.6769 mg
Cystine	0.8372 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.5 teaspoon	0	0	0
Lemon juice	1.5 1/2	5.0325	1.5784	0.0549
red pepper	0.5 teaspoon	0.625	0.1377	0.0069
cumin	0.75 teaspoon	5.9063	0.6968	0.3508
garbanzo bean	1 can	1133.4333	188.7556	18.1109
plain nonfat yogurt	0.75 cup	0	0	0