Peanut Butter Hummus

Bring out the veggies or pita chips—try this irresistible combination of peanut butter and hummus . . . with a spicy kick!

For dip:
2 C low-sodium garbanzo beans (chick peas), rinsed
¼ C low-sodium chicken broth
¼ C lemon juice
2–3 Tbsp garlic, diced (about 4–6 garlic cloves, depending on taste)
¼ C creamy peanut butter (or substitute other nut or seed butter)
¼ tsp cayenne pepper (or substitute paprika for less spice)
1 Tbsp olive oil

Hummus

Makes about 2 cups

Spread hummus on whole-wheat pita bread or serve as a dip for vegetables.

1 15-ounce can garbanzo beans, drained, liquid reserved
2 tablespoons tahini
1/4 cup lemon juice
3 green onions, chopped
1 tablespoon chopped garlic
1 teaspoon ground cumin
1/2 teaspoon black pepper
1/2 cup roasted red peppers (optional)

Put beans, tahini, lemon juice, green onions, garlic, cumin, black pepper, and roasted peppers, if using, in food processor and process until smooth. Add reserved bean liquid for a smoother consistency.
Per 1/4 cup serving: 88 calories; 3.1 g fat; 0.4 g saturated fat; 31.3% calories from fat; 0 mg cholesterol; 4.1 g protein; 12.2 g total carbohydrates; 0.7 g sugar; 2.9 g fiber; 58 mg sodium; 43 mg calcium; 1.7 mg iron; 3.8 mg vitamin C; 43 mcg beta-carotene; 0.2 mg vitamin E
[Recipe from Jennifer Reilly, R.D.]

Easy Bean Dip

Makes 6 servings

1 15-ounce can black beans, drained and rinsed
1 cup salsa
1/2 teaspoon ground cumin (optional)

Combine all ingredients in a food processor or blender and process until smooth.

Per serving (1/6 of recipe): 81 calories; 0.4 g fat; 0.1 g saturated fat; 4.2% calories from fat; 0 mg cholesterol; 4.7 g protein; 15.4 g total carbohydrates; 2.7 g sugar; 3.8 g fiber; 280 mg sodium; 47 mg calcium; 1.6 mg iron; 6.4 mg vitamin C; 172 mcg beta-carotene; 0.6 mg vitamin E
[Recipe from Jennifer Reilly, R.D.Hummus]