Serve this easy Mediterranean spread with warmed whole-wheat pita bread or pita chips. For a different taste you can substitute white, butter or lima beans for garbanzos and 1 teaspoon toasted ground cumin seeds for the paprika.



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


hummusIn a blender or food processor, add the garbanzos. Process to puree. Combine 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.

(Source:  Mayo Clinic)