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Creamy Herb Hummus with Sliced Red Bell Peppers, Broccoli Flowerets, & Whole Wheat Pita Wedges

Especially rich in: vitamin C, vitamin E, folate, and zinc

Also rich in: plant-based omega-3s, fiber, calcium, iron, magnesium, potassium, and selenium

Homemade hummus is easy to make and much lower in calories and fat than store-bought brands. It also makes a great sandwich spread.


  • 1 (15-ounce) can garbanzo beans, drained and rinsed
  • 1 tablespoon lemon juice
  • 2 tablespoons olive oil
  • 2 clove garlic, minced
  • 1/3 cup chopped parsley
  • 1/4 cup chopped fresh basil (or, 3 to 4 teaspoons dried basil)
  • pinch of cayenne pepper
  • salt and pepper to taste
  • 1/4 cup sliced green onions
  • 1 tablespoon minced fresh basil (or, 1 teaspoon dried basil)
  • 2 whole wheat pita breads, cut into wedges
  • 1 red bell pepper, stemmed, seeded, and sliced into 1″ slices
  • 1 cup broccoli flowerets


  1. In a food processor or blender, blend first 8 ingredients, adding enough water to make a smooth dip. (Makes approximately 1 1 /2 cups.)
  2. Spoon into a serving bowl and top with green onions and basil. Serve with pita wedges and vegetables.

Makes 4 servings.

Nutritional Information (per serving): 310 Calories; 28 % fat (9.6 g total, 1 g saturated), 141 mg omega-3s, 56 % carbohydrate (43 g), 16 % protein ( 12.4 g), 0 mg cholesterol, 10 g fiber, 67 mg vitamin C, 1.8 mg vitamin E, 2.2 mg zinc, 137 mg sodium.