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Guilt-Free Humus

Guilt-Free Humus

Serves: 2

Prep time: 5 minutes

1 1/2 cups cooked or canned chickpeas, rinsed

1/4 cup nonfat plain yogurt

1 tablespoon chopped parsleyt

1 teaspoon minced garlic

1/4 teaspoon ground cumin

1/4 teaspoon ground cayenne pepper

1/4 cup fresh-squeezed lemon juice

In a food processor, combine the chickpeas, yogurt, parsley, garlic, cumin, cayenne pepper, and lemon juice. Process until well blended. Use immediately or refrigerate for up to 3 days. Serve with broccoli, jicama, celery, red and yellow peppers, raw green beans.

Nutrition score per serving: 243 calories, 7% fat (2 g; 0 g saturated), 77% carbs (47 g), 18% protein (11 g), 8 g fiber, 129 mg calcium, 3 iron, 564 mg sodium