Hummus |




  • 1 Can (15 Oz.) Garbanzo Beans (do not drain)
  • 2 Tbsp. Lemon Juice
  • 1/2 Cup Tahini (also known as sesame seed paste)
  • 1/4 Cup Onion, chopped
  • 2-3 Cloves Garlic, chopped
  • 2 Tbsp. Canola Oil
  • 2 tsp Ground Cumin
  • 1/8 tsp Ground Cayenne Pepper
  • Salt and Pepper, for taste


  1. Carefully drain the Garbanzo beans while saving the liquid in another container or cup.
  2. Combine the beans, lemon juice, Tahini, onion, garlic, canola oil, cumin, cayenne pepper and salt into a food processor or a blender.
  3. Blend until smooth. Add in 1/4 Cup of liquid from the beans as needed to create a smooth consistency.
  4. Refrigerate for 3-4 hours before serving.


Dietitian's Tips: Veggies and hummus make a great snack! Try carrots, celery, slices of sweet peppers or even snap peas with the hummus. Also try using hummus as a spread on sandwiches and wraps for great flavor and great nutrition.

Recipe provided by Reach Up Head Start, Early Head Start. Get more recipes here.