Recipe: Roasted Red Pepper Hummus

Bean-based dips are healthier than typical creamy cheese-based dips. The beans offer unsaturated fat, protein and fiber. Also, roasted red peppers are a good source of potassium, which many of us are lacking. Research shows garlic may be effective at slowing the hardening of arteries, while lemon juice adds a burst of vitamin C, a well-known antioxidant that helps your immune system.

Ingredients

2 19-ounce cans chickpeas, drained and rinsed
1 12-ounce jar roasted red peppers, including liquid
1 tablespoon extra virgin olive oil
2 garlic cloves, chopped
3 teaspoons lemon juice
1 teaspoon ground cumin
½ teaspoon salt

Preparation

1. Combine all ingredients in a food processor and blend until smooth.
2. Add water if consistency is too thick.

Nutritional information

Serving size: ¼ cup
Makes about 3 cups or 24 servings

Calories: 60
Total fat: 1.5 g
Saturated fat: 0 g
Cholesterol: 0 mg
Sodium: 240 mg
Protein: 3 g
Carbohydrate: 9 g
Dietary fiber: 5 g
Sugar: 1 g

Source: “Prevent and Reverse Heart Disease” by Dr. Caldwell B. Esselstyn Jr., MD.