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Spicy Hummus with Crudites and Crackers

Take this veggie and dip snack to your Labor Day picnic. It provides lots of fiber, crunch, and flavor. This Middle Eastern dish makes a terrific snack when you crave something crunchy. 

Ingredients
15 ½ oz. can garbanzo beans (50% less sodium variety)
3 cloves garlic, minced or pressed
1/3 cup tahini (sesame seed paste)
¼ cup lemon juice
3 tablespoons light or fat-free sour cream
2 tablespoons light cream cheese
¼ teaspoon ground cumin
¼ teaspoon paprika

Optional:
¼ teaspoon seasoning salt
2 tablespoons finely chopped fresh parsley

Directions:
Drain garbanzo beans and rinse well. Reserve some of the liquid to add later if you want the dip to be thinner. 

Place remaining ingredients in a food processor and blend until somewhat smooth. Add more lemon juice and garbanzo liquid to taste. Use immediately or cover and refrigerate (will keep for several days). Serve with reduced-fat crackers and crisp vegetables like red bell pepper, carrots, celery, cauliflower and broccoli. 

Per Serving: (1/3 cup dip) 100 calories, 1 g protein, 9 g carbohydrate, 5.5 g fat, 1 mg cholesterol, 3 g fiber, 120 mg sodium. Calories from fat: 50%.

When each serving is eaten with a cup of the suggested vegetables, the fiber increases to about 6 g per serving.

Source:
Magee, E. Tell Me what to Eat if I have Diabetes. The Career Press, Franklin, New Jersey; 1999.