Dietitian’s tip: Serve this easy Mediterranean spread with warmed whole-wheat pita bread. For a different taste you can substitute white, butter or lima beans for garbanzos and 1 teaspoon toasted ground cumin seeds for the paprika.

Healthy carb = whole fruits %26 vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving Low sodium = no more than 140 mg of sodium per serving Low fat = no more than 3 g of fat per serving

MAKES 3 CUPS

Ingredients

2 cans (16 ounces each) reduced-sodium garbanzos, rinsed and drained except for 1/4 cup liquid

1 tablespoon extra-virgin olive oil

1/4 cup lemon juice

2 garlic cloves, minced

1/4 teaspoon cracked black pepper

1/4 teaspoon paprika

3 tablespoons tahini (sesame paste)

2 tablespoons chopped Italian flat-leaf parsley

Directions

In a blender or food processor, add the garbanzos. Process to puree. Combine the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend well. Add the reserved liquid, 1 tablespoon at a time until the mixture has the consistency of a thick spread. Serve immediately or cover and refrigerate until ready to serve.


Nutritional Analysis

(per serving)

Serving size: 2 tablespoons
Calories 48 Cholesterol 0 mg
Protein 2 g Sodium 106 mg
Carbohydrate 6 g Fiber 2 g
Total fat 2 g Potassium 15 mg
Saturated fat < 1 g Calcium 15 mg
Monounsaturated fat 1 g