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High Fiber Recipe

Because chickpeas are so healthful, hummus is a nutrition packed delight. A healthful high fiber hummus made with chickpeas, onion, garlic, tomato sauce, lemon and seasoned with cumin, caraway, cayenne, cilantro and ground pepper.

Chickpeas for hummus

Recipe Ingredients

1 can chickpeas, drained
1 small onion, chopped
1 clove garlic, minced
1/2 cup canned tomato sauce
Juice of 1 lemon
1 teaspoon ground cumin
1/2 teaspoon ground caraway (or grind whole seeds in blender)
Pinch cayenne, or to taste
2 tablespoons fresh cilantro, chopped
Freshly ground pepper to taste

Recipe Directions

Puree all ingredients in a blender.

Recipe Note

Add a little more tomato sauce if the mixture will not blend properly.

Serving Suggestions

  1. You could toast flatbread or heat tortillas in a warm oven and spread with the hummus.
  2. You can use hummus as a sandwich spread, vegetable dip or on your favorite crackers.
  3. Stir-ins for hummus can include olives, pine nuts; diced crispy vegetables such as cucumbers or celery, etc. You are only limited by your imagination and taste preferences.

Enjoy your hummus knowing you are feeding your body valuable protein, fiber and antioxidants.

Nutrition Information

Recipe makes 6 servings
Calories: 107; Total Fat: 2g; Fiber: 6g

High Fiber TipHigh Fiber Tip

Dietary fiber is the part of a plant that provides and maintains the plant's structure. To improve your diet, digestion and regularity, add foods that contain more dietary fiber.