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Hummus is a dip made from chickpeas, spices and tahini. This version uses olive oil in place of tahini, which often contains gluten.

Serves 6

This recipe replaces tahini, which sometimes contains gluten, with olive oil. It also calls for sherry vinegar instead of lemon juice.

In a large saucepan over high heat, combine the chickpeas, water, garlic cloves, bay leaf and 1/4 teaspoon of salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are very tender, 50 to 60 minutes. Drain and discard the bay leaf, reserving the garlic and 1/2 cup of the cooking liquid.

In a blender or food processor, combine the chickpeas, cooked garlic, olive oil, 3/4 cup green onion, vinegar, cilantro, cumin and the remaining 1/4 teaspoon salt. Process to puree. Add the reserved cooking liquid, 1 tablespoon at a time, until the mixture has the consistency of a thick spread.

In a small serving bowl, stir together the chickpea mixture and the remaining 2 tablespoons green onion. Serve immediately, or cover and refrigerate until ready to serve. Makes about 1 1/2 cups.

• 2/3 cup dried chickpeas (garbanzos), picked over and rinsed, soaked overnight, and drained
• 3 cups water
• 2 cloves garlic
• 1 bay leaf
• 1/2 teaspoon salt
• 1 tablespoon olive oil
• 3/4 cup plus 2 tablespoons sliced green (spring) onion
• 2 tablespoons sherry vinegar
• 3 tablespoons chopped fresh cilantro (fresh coriander)
• 1 teaspoon ground cumin

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving