Eat right: Versatile hummus is also heart healthy

Posted: August 9, 2011 - 11:25pm

Since Hummus is so popular and very versatile as far as its uses, I decided to provide a flavorful recipe that can be easily enjoyed on pita bread, crackers, vegetable dips, and many other ways.

Chickpeas, also known as Garbanzo beans, have a delicious nutlike taste and buttery texture. Chickpeas are a very good source of heart-healthy folate and a good source of muscle-building protein, and digestive-supportive dietary fiber. Actually, Garbanzos contain about 12.5 grams of fiber per cup. That’s 50% of the Daily Value (DV). In addition to this plentiful amount, at least two-thirds of the fiber in garbanzos is insoluble. This insoluble fiber typically passes all the way through our digestive tract unchanged, until it reaches the last part of our large intestine (the colon).

Nathan Mikeska is a certified personal trainer and has a passion for healthy eating. He has an AFAA certification in nutrition fundamentals and is working on his degree in nutrition from Georgia Southern University. He can be reached at Spine & Sport, 912-443-1400 or



3 tablespoons pine nuts

1 (15 oz) can chickpeas

½ cup sliced green onion, divided

1-2 garlic cloves, minced

2-3 tbsp. fresh lemon juice

½ tsp. ground cumin

1 tbsp. olive oil

Coarse salt to taste

Green onion slices (optional)


1. Place the pine nuts in a small nonstick skillet over medium heat. Toast for 3-4 minutes or until lightly brown, stirring frequently to prevent from burning. Remove from heat and cool.

2. Drain the chick peas through a sifter over a bowl, reserving ¼ cup of the liquid. Place the chickpeas, ¼ cup green onions, and next five ingredients in a food processor and process until mixture resembles coarse meal. Add the reserved liquid and process into a smooth paste. (If it is too thick, add water until desired consistency.) Taste for seasoning and add salt if desired. Stir in the pine nuts and remaining green onions. Garnish with more sliced onions, if desired.

3. Serve at room temperature.

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