{"id":1096,"date":"2022-06-16T10:37:58","date_gmt":"2022-06-16T17:37:58","guid":{"rendered":"https:\/\/extension.wsu.edu\/efnep\/?p=1096"},"modified":"2022-06-16T10:37:58","modified_gmt":"2022-06-16T17:37:58","slug":"hummus-with-raw-veggies","status":"publish","type":"post","link":"https:\/\/extension.wsu.edu\/efnep\/2022\/06\/16\/hummus-with-raw-veggies\/","title":{"rendered":"Hummus with Raw Veggies"},"content":{"rendered":"\n<p><a href=\"https:\/\/wpcdn.web.wsu.edu\/extension\/uploads\/sites\/91\/2024\/06\/L9-Hummus-with-Raw-Vegetables.pdf\">Hummus with Raw Veggies (pdf)<\/a><\/p>\n\n\n\n<p>Makes: 8 servings (1 cup veggies and \u00bc cup hummus per serving)<br>Preparation Time: 10 minutes<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ingredients<\/h2>\n\n\n\n<ul><li>8 cups of washed raw veggies such as carrot, broccoli florets, celery sticks, cucumber slices, or slices of green pepper<\/li><li>1 (15 ounce) can garbanzo beans (chickpeas), drained and liquid saved<\/li><li>1 medium clove garlic, crushed with a garlic press or back of a knife<\/li><li>1 teaspoon lemon juice<\/li><li>\u00bc teaspoon salt<\/li><li>1 tablespoon vegetable oil<\/li><li>2 tablespoons creamy peanut butter (optional)<\/li><li>\u00bc teaspoon cumin (optional)<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Directions<\/h2>\n\n\n\n<ol><li>Before starting to prepare the recipe:<ol><li>Wash hands with soap and water.<\/li><li>Wash the veggies under cold running water, and slice them into pieces that are easy to dip.<\/li><li>Drain chickpeas, but save the liquid in a small bowl.<\/li><li>Collect, chop, and measure all ingredients.<\/li><\/ol><\/li><li>For the smoothest consistency, add garbanzo beans, garlic, lemon juice, salt, vegetable oil, peanut butter (if using), and cumin (if using) to a blender. Leave the garbanzo bean liquid aside.<\/li><li>Blend on low speed, gradually adding the garbanzo bean liquid 1 tablespoon at a time until smooth and creamy.*<\/li><li>Serve with vegetables arranged on a plate around a bowl of the hummus.<\/li><li>Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.<\/li><\/ol>\n\n\n<section  class=\"wsu-section\"  >\r\n        \n\n<p>*If you do not have a blender, use the back of a fork to mash the beans, add other ingredients, and stir in garbanzo bean liquid to desired consistency. The hummus will be chunkier if prepared this way.<br><\/p>\n\n\n\n<p><strong><em>Be creative! <\/em><\/strong>Serve with crackers or chips or on your favorite sandwich.<\/p>\n\n    <\/section>\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wsu-row wsu-row--single\" >\r\n    \n<div class=\"wsu-column\"  style=\"\">\r\n\t\n\n<figure class=\"wp-block-table alignleft is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"left\" colspan=\"2\">                                   Nutrition facts<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-left\" data-align=\"left\">8 servings per container<br><strong>Serving size&nbsp;&nbsp;<\/strong><\/td><td><br><strong>1\/4 Cup (60g)<\/strong><\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Amount Per Serving<br><strong>Calories&nbsp;&nbsp;<\/strong><\/td><td><br><strong>130<\/strong><\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">    <\/td><td><strong>% Daily Value*<\/strong><\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Total Fat&nbsp;<\/strong>5g&nbsp;<\/td><td><strong>6%<\/strong><\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Saturated Fat 1g<\/td><td><strong>5%<\/strong><\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><em>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Trans<\/em>&nbsp;Fat 0g&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Cholesterol<\/strong>&nbsp;0mg<\/td><td><strong>0%<\/strong><\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Sodium&nbsp;<\/strong>95mg<\/td><td><strong>4%<\/strong><\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Total Carbohydrate&nbsp;<\/strong>16g<strong>&nbsp;&nbsp;&nbsp;<\/strong><\/td><td><strong>6%&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/strong><\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Dietary Fibers 4g&nbsp;&nbsp;<\/td><td><strong>14%<\/strong><\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Total Sugars 3g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Includes 0g Added Sugars&nbsp;&nbsp;&nbsp;  <strong> <\/strong><\/td><td><strong>0%<\/strong><\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Protein<\/strong>&nbsp;6g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><strong>12%<\/strong><\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Vitamin D 0mcg&nbsp;  &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td>0%<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Calcium 30mg &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td>2%<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Iron 2mg&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td>10%<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\">Potassium 180mg&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td>4%<\/td><\/tr><\/tbody><tfoot><tr><td class=\"has-text-align-left\" data-align=\"left\" colspan=\"2\">*The % Daily Value (DV) tells you how much a nutrient in a <br>serving of food contributes to a daily diet. 2,000 calories a <br>day is used for general nutrition advice.<\/td><\/tr><\/tfoot><\/table><\/figure>\n\n<\/div>\r\n\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Hummus with Raw Veggies (pdf) Makes: 8 servings (1 cup veggies and \u00bc cup hummus per serving)Preparation Time: 10 minutes Ingredients 8 cups of washed raw veggies such as carrot, broccoli florets, celery sticks, cucumber slices, or slices of green pepper 1 (15 ounce) can garbanzo beans (chickpeas), drained and liquid saved 1 medium clove [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_wsuwp_accessibility_report":null,"_external_link":""},"categories":[6,7],"tags":[],"_links":{"self":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts\/1096"}],"collection":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/comments?post=1096"}],"version-history":[{"count":0,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts\/1096\/revisions"}],"wp:attachment":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/media?parent=1096"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/categories?post=1096"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/tags?post=1096"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}