Store-bought hummus may be a thing of the past after trying this recipe from Cook Smart, Eat Well. Impress family and friends by replacing the veggie tray’s ranch dressing and adding pita triangles or pretzels to the mix. If veggies and dips aren’t your thing, try it as a spread on a sandwich or wrap.

Shopping List: Red bell peppers, chickpeas, white sesame seeds, lemon juice, fresh parsley

Check For: Olive oil, cumin, onion power, garlic powder, kosher salt, cayenne pepper

Servings: 16

Recipe Category: Appetizer

Nutritional Information Per Serving (3 tablespoons)

• 45 calories 
• 2 g fat
• 160 mg sodium
• 6 g carbohydrates 
• 2 g fiber 
• 2 g protein

Ingredients 

• 2 large or medium red bell peppers
• 2 cups chickpeas (garbanzo beans), drained and rinsed
• 2 tablespoons white sesame seeds
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• ¼ cup parsley
• 1 ¼ teaspoon ground cumin
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon kosher salt
• ¼ teaspoon cayenne pepper

Directions   

1. Roast the red bell peppers on a grill or in an oven at medium heat until the skin turns dark brown or black on all sides.
2. Remove the skin and the seeds from the peppers and rinse the peppers.
3. In a food processor, add 1 cup roasted red pepper and the remaining ingredients. Process until the mixture is smooth.
4. Transfer to a dish and serve.

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Additional References and Notes:

• Using roasted red bell peppers from a can or a jar works just as well. However, make sure they’re packed in water and not oil
• You can add more nutrition and flavor by adding fresh or pickled jalapenos, roasted poblanos, carrots, red onion and cilantro.
• This hummus is perfect for a midafternoon snack with veggies or baked pita chips.
• You can also use the hummus as a spread on sandwiches and wraps.