By Mayo Clinic Staff

Dietitian's tip:

For a different taste, you can substitute white, butter or lima beans for chickpeas and 1 teaspoon toasted ground cumin seeds for the paprika.

Number of servings

SERVES 14
  1. Diabetes meal plan
  2. DASH diet
  3. Low-sodium
  4. Heart-healthy
  5. Weight management
  6. Low-fat
  7. Plant-based
  8. Meatless
  9. Healthy-carb
  10. Kidney diet
  11. Gluten-free

Ingredients

  1. 2 cans (16 ounces each) reduced-sodium chickpeas, rinsed and drained except for 1/4 cup liquid
  2. 1 tablespoon extra-virgin olive oil
  3. 1/4 cup lemon juice
  4. 2 garlic cloves, minced
  5. 1/4 teaspoon cracked black pepper
  6. 1/4 teaspoon paprika
  7. 3 tablespoons tahini (sesame paste)*
  8. 2 tablespoons chopped Italian flat-leaf parsley

    9. *Note: If you need to follow a gluten-free diet, check the label to make sure the brand of tahini is gluten-free.

Directions

Using a blender or food processor, puree the chickpeas. Add 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: 1/4 cup

  • Calories 88
  • Total fat 4 g
  • Saturated fat < 1 g
  • Trans fat 0 g
  • Monounsaturated fat 2 g
  • Cholesterol 0 mg
  • Sodium 80 mg
  • Total carbohydrate 9 g
  • Dietary fiber 3 g
  • Total sugars 2 g
  • Added sugars 0 g
  • Protein 4 g
April 09, 2020