Hummus is a heart healthy spread or dip to use with bread, pita chips, sandwiches and anything else you wish to eat it with. The primary ingredients include chick peas aka garbanzo beans and tahini aka sesame paste. Tahini is easily made with sesame seeds and olive oil. The many health benefits of Garbanzo beans are well documented and can be found in the links below.
1 cup roasted sesame seeds
1/2 cup olive oil
Combine sesame seeds and olive oil in a Nutribullet cup (18oz), attach top (blade) and blend for 2-3 minutes.
Tahini prepared above
4 14.5oz cans chick peas (garbanzo beans)
1 tsp lemon juice
1 tsp Mediterranean sea salt
1/2 tsp ground cumin
1/4 tsp ground white pepper
reserved liquid from drained beans
Conbine the above in a food processor along with about a 1/2 cup of the reserved liquid from the drained garbanzo beans and blend for several minutes. Add additional reserved liquid from drained beans to reach the desired consistency, that is, not watery and not so thick that the pita chips will break. Add additional salt and/ot white pepper to taste. Enjoy with your favorite fat-free pita chips, crackers, French bread or as a replacement for mayonnaise on your favorite sandwich.