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Hummus & Bean Dip

An all-purpose template you can use to create any type of bean dip.

Ingredients:

½ cup (120 ml) tahini or other nut or seed butter*

2 small cloves garlic, roughly chopped

2 tbsp (30 ml) freshly squeezed lemon juice or other acidic ingredient (e.g. vinegar, tomato juice, other citrus juice), adjust to taste

3 tbsp (5 ml) olive canola oil, optional

1½ cups (400 g) cooked garbanzos (aka chickpeas) or other beans**

½ - 1 tsp (2.5 - 5 ml) seasonings, optional (not required for hummus, but consider spice mixes or other seasonings if making other types of bean dips)

2 - 4 tbsp (30 - 60 ml) liquid, or more to thin (for hummus, use water or bean cooking liquid; for other bean dips substitute with other sauces, such as salsa, if you wish)

½ - ¾ tsp (2.5 - 3.75 ml) salt, to taste (optional)

*For making non-hummus bean dips, like a spicy black bean dip, you could substitute avocado, salsa, or a mixture of the two for the tahini or nut butter.

**If using chickpeas, the creamiest, smoothest hummus is achieved by peeling the chickpeas before using. However, if you don't mind hummus that isn't perfectly smooth, you can skip this time-consuming step.

Instructions:

1. Add tahini, garlic and lemon juice (or any of the listed alternatives), and oil (if using) to a food processor and process until smooth and slightly whipped.

2. Add garbanzo beans, any seasoning(s) you wish, salt, and liquid (2 tbsp [30 ml] if using oil, 4 tbsp [60 ml] if omitting oil). Process until completely smooth.

3. Add more liquid if the dip is too thick. Adjust lemon, other seasonings, and salt to taste.

4. Serve immediately or refrigerate for later.

Makes: 2½ cups (600 ml) of hummus or bean dip (20 servings of 2 tbsp [30 ml] each)

Credit: American College of Lifestyle Medicine