Base for a Variation on Hummus

(Gluten-free)

These ingredients are in the right proportions for 1 batch of spread. For a gift jar, keep adding a round of all 4 ingredients, in these amounts, until you fill the jar.

Ingredients

  • 1 tablespoon parsley

  • 1 tablespoon dried lemon rind (looks granulated)

  • 1 teaspoon garlic powder

  • 1/4 teaspoon ground black pepper

Combine all base ingredients in a small jar or container. Attach a note explaining how to make the spread. Your recipient will need to add these ingredients:

  • 1 (15-ounce) can chickpeas, drained and rinsed

  • 1/2 cup diced tomatoes, drained (or 1 large tomato, peeled, seeded, and chopped)

  • 2 tablespoons fat-free sour cream

Directions

Combine chickpeas, tomatoes, sour cream, and 3 tablespoons of base mix in a blender or food processor. Blend to desired consistency to spread on crackers or pita triangles. Add more tomatoes or sour cream if necessary. Serve with crackers, pitas, or fresh cut vegetables.

Makes 1 batch

Each 1/2-cup serving of prepared spread has about 74 calories, 3 g protein, less than 1 g fat, 0 mg cholesterol, 14 g carbohydrates, 3 g fiber, and 180 mg sodium.

To make this recipe gluten free, use only spices or condiments and crackers or pita chips that are gluten-free. Read food labels carefully and contact the company if you have any questions.

Online Medical Reviewer: Brittany Poulson MDA RDN CD CDE
Online Medical Reviewer: Heather Trevino
© 2000-2020 The StayWell Company, LLC. 800 Township Line Road, Yardley, PA 19067. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.

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