Base for a Variation on Hummus

Hummus with carrot sticks

These ingredients are in the right proportions for one batch of spread. For a gift jar, keep adding a round of all four ingredients, in these amounts, until you fill the jar.

Ingredients

  • 1 tablespoon parsley

  • 1 tablespoon dried lemon rind (looks granulated)

  • 1 teaspoon garlic powder

  • 1/4 teaspoon ground black pepper

Attach a note explaining how to make the spread. Your recipient will need to add these ingredients:

  • 1 19-ounce can chickpeas, drained and rinsed

  • 1/2 cup diced tomatoes, drained (or 1 large tomato, peeled, seeded, and chopped)

  • 2 tablespoons fat-free sour cream

Directions

Combine chickpeas, tomatoes, sour cream, and three tablespoons of base mix in a blender or food processor. Blend to desired consistency to spread on crackers or pita triangles. Add more tomatoes or sour cream if necessary. 

Makes one batch

Each 1/2-cup serving of prepared spread has about 74 calories, 3 g protein, less than 1 g fat, 0 mg cholesterol, 14 g carbohydrates, 3 g fiber, and 180 mg sodium.

 

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