Hummus

Hummus is a great source of fiber, iron, folate, phosphate, copper, magnesium and manganese. We love this dip served with red peppers, which provide vitamin C to facilitate absorption of the iron. Try substituting with roasted garlic instead of raw and slightly add more water for an extra creamy version!

2 cups cooked chickpeas
2 tblsp tahini (sesame seed paste)
2 large garlic coves, crushed or minced (or 5 cloves of roasted garlic)
1/4 cup chopped fresh parsley
1 tsp ground cumin
1/4 tsp sea salt
1 tblsp extra virgin olive oil
3 – 4 tblsp fresh lemon juice
2 – 3 tblsp water

  1. Combine chickpeas, tahini, garlic, parsley, cumin, sea salt, oil, 3 tblsp lemon juice, and 2 tblsp of the water in a blender or food processor.
  2. Process until smooth, stopping to scrape sides if necessary. If the mixture is too dry, add more water 1/2 tablespoons at a time, while processing.
  3. Taste and adjust the seasonings as necessary. Add rest of the lemon juice if desired. For an extra creamy texture, process for 5-10 minutes.
  4. Serve with fresh veggies or warm pita bread, toasted rye, or in a sandwich.

This is another favorite recipe from the renowned Dr. Jonn Matsen!

Recipe credit: Secrets to Great Health by Dr. Jonn Matsen, N.D.
Image source: Dana Angelo White on foodnetwork.com
Data Sources: nutritiondata.self.com

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