Hummus

I wanted to share a very easy recipe loaded with a lot of great nutrients. Hummus is a great dip that you can use for veggies, sandwiches, as a dressing on salad and a number of dippable ideas. It is made from garbonzo beans which means it is load with good nutritional value.

Garbonzos have soluable fiber which helps eliminate cholesterol. They are also a useful source of the following vitamins and minerals: folate, vitamin E, potassium, iron, manganese, copper, zinc and calcium. As a high-potassium, low-sodium food they help reduce blood pressure.

Hummus is mashed chick peas (garbonzo). It is very easy to make and you can whip it up in about 10 minutes.

Base:
1 large can of garbonzo beans
1/2 of the juice from the can of beans. If the hummus does not meet the consisitency you want, just add water
2 tablespoons olive oil
1 tbl spoon lemon juice
1 tsp sea salt (more of less ae desired)

Creative additions (You can add these in any variations you like):
3 cloves of roasted or raw garlic
1 cup of cilantro
1/2 cup fennel seeds
1 whole roasted red pepper
1 hot pepper of choice

Those are just a few. You can be very creative when making hummus.

Instructions for cooking:
add all ingredients to a food processor or blender and just blend it all together for about 3 minutes or until your desired consistency.

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