Hummus

The main ingredient in hummus is garbanzo beans, which are high in fiber and protein but low in fat, and hummus shares their benefits. (See Chapter 2, Carbohydrates: Starchy Vegetables, for more on the Benefits of garbanzo beans.) Most hummus also includes tahini, a sesame seed paste, and olive oil. Both of these are high in monounsaturated fat, and consequently high in calories, but the amounts in hummus are relatively small. Hummus usually also contains lemon juice and garlic, and it may have cayenne pepper or other spices for variation. This mix of foods provides healthy fat, high protein, and lots of fiber.
Nutritional Facts :
One-fourth cup of hummus provides 105 calories, 12.4 g carbohydrate, 3 g protein, 5.2 g fat, 3.1 g dietary fiber, 15.5 IU vitamin A, 5 mg vitamin C, 36.5 mcg folic acid, 107 mg potassium, 150 mg sodium, 69 mg phosphorus, 30.7 mg calcium, and 17.8 mg magnesium.