Hummus Hummus, a nutritious combination of chickpeas, olive or canola oil, pureed sesame seeds also known as "tahini", lemon juice, spices, and garlic is a nutritious dip or spread. Don't worry too much about the calories from fat, since it contains mostly the healthy, unsaturated fats from healthy oils. Since it is higher in calories, just make sure not to eat it by the cupful. A little goes a long way. Spread it on pita bread or whole-grain crackers and dip vegetables into it. Carrots dipped in hummus are amazing!

Legumes such as chickpeas from which hummus is made, are a great source for both complex carbohydrates and protein. Tahini, the second most important ingredient, is rich in minerals, fatty acids like Omega-3, and amino acids.

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