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Makes 2 Cups (500 mL) or 8 - 1/4 Cup (60 mL) Servings  Save to Recipe Box! Rate This Item! Write A Review! Send To A Friend! Print It Out! Report A Bad Link! Share On Facebook Share On Twitter

Homemade Mediterranean Hummus

Contributed by: News Canada

Country Harvest Mediterranean Hummus Sandwich on Whole Grain Bread

(NC) - For a sandwich packed with protein, healthy whole grains and taste, try homemade hummus. To double that nutritional impact, combine a selection of cancer fighting foods like chick peas, whole grains, leafy greens, vitamin C rich foods like citrus fruits and fresh herbs.

Ingredients:

• 2 cups (500 mL) cooked chickpeas or one-540 mL (19 fl oz) can of chickpeas, drained and rinsed well
• 2 shallots, peeled and quartered
• 1 clove garlic, peeled (add an extra clove if you love garlic)
• Zest and juice of 1 lemon, approx. 4 tbsp (60 mL) fresh lemon juice
• 1/4 cup (60 mL) tahini - (see note)
• 4 green olives with pimento
• 3 tbsp (45 mL) loosely packed fresh rosemary, stems removed
• 2 tbsp (30 mL) loosely packed fresh oregano leaves, stems removed
• 1 tsp (10 mL) loosely packed fresh thyme leaves, stems removed
• 1/4 tsp (1 mL) red pepper flakes (optional)

Nutritional Information: Per Sandwich: 387 Calories, 15 g Protein, 9 g Total Fat, .5 g Saturated Fat, 0 Trans Fat, 569 mg Sodium, 61 g Carbs, 10 g Fibre