Smashing Hummus

Chickpeas or garbanzo beans pack a powerful protein and fiber punch for such a little thing. They are the main ingredient in the classic Greek condiment and this recipe will help you make a healthy, chunky version without a blender (and just a little elbow grease).

Ingredients

1 can of Garbanzo Beans or Chickpeas, drained with just a smidge of liquid left in
1 Lemon
1 Garlic Clove
1 tbsp Olive or Canola Oil
Salt to taste


Drain beans and place in resealable plastic bag. Seal the bag, making sure to squeeze most of the air out as you zip it up. With a heavy pan or flat meat tenderizer, smash the beans into a paste.

Use the clean bottom of a pan or the meat tenderizer again to smash up one clove of garlic. Mince it finely if you don't want to bite into a big chunk of garlic.

Add it to the bag of smashed beans, along with the juice of one lemon and the olive oil. Reseal the bag and squish it around to combine.

Serve with sliced cucumbers or crackers.