Farm to Table Hummus Recipes

FARM to TABLE Recipes brought to you by the University of Rochester Farmers Market Traditional Hummus Ingredients

2 (15.5-ounce) cans no-saltadded chickpeas (garbanzo beans), rinsed and drained 2 garlic cloves, crushed 1/2 cup water 1/4 cup tahini (sesame seed paste)

3 tablespoons fresh lemon juice 2 tablespoons extra-virgin olive oil 3/4 teaspoon salt 1/4 teaspoon black pepper

Directions

Place beans and garlic in a food processor; pulse 5 times or until chopped. Add 1/2 cup water and remaining ingredients; pulse until smooth, scraping down sides as needed. Serve with pita, raw veggies or crackers.

Feta-Baked Hummus

Spicy Low-Fat Hummus

Directions

Directions

Combine traditional hummus, ½ cup (2 oz), crumbled reduced-fat feta cheese, ¼ cup chopped fresh parsley, and ½ teaspoon ground cumin.

Transfer to an 8 inch square baking dish coated with cooking spray. Sprinkle with ½ cup cruble reduced-fat feta cheese.

Bake at 400 for 25 min or until lightly browned. Garnish with parsley sprigs. Makes 4 cups.

Visit us Online!

For more healthy recipes, visit www.rochester.edu/well-u

Reduce tahini to 2 tablespoons and omit olive oil. Add ½ teaspoon cumin, ½ teaspoon coriander, 1/8 teaspoon cayenne pepper and a pinch of salt to taste. Add curry and increase the cumin and coriander for an extra kick.

Experiment with these variations using the traditional hummus recipe

FARM to TABLE Recipes brought to you by the University of Rochester Farmers Market

D.I.Y.

hummus Spice it up. Get creative with mix-ins to take a traditional hummus recipe to the next level. Try adding siracha sauce, sun-dried tomatoes, or pesto.

Many a snacker enjoy the classic combo of pita and hummus.

Think outside the (lunch) box and pair hummus with raw or grilled veggies, or use it as a salad dressing or sandwich spread.

A collaboration between Food & Nutrition Services and Well-U