By Mayo Clinic Staff

Dietitian's tip:

Serve this easy Mediterranean spread with warmed whole-wheat pita bread. For a different taste you can substitute white, butter or lima beans for garbanzos and 1 teaspoon toasted ground cumin seeds for the paprika.

Number of servings

Serves 14
  1. Healthy carb
  2. Low Fat


  1. 2 cans (16 ounces each) reduced-sodium garbanzos, rinsed and drained except for 1/4 cup liquid
  2. 1 tablespoon extra-virgin olive oil
  3. 1/4 cup lemon juice
  4. 2 garlic cloves, minced
  5. 1/4 teaspoon cracked black pepper
  6. 1/4 teaspoon paprika
  7. 3 tablespoons tahini (sesame paste)*
  8. 2 tablespoons chopped Italian flat-leaf parsley
  9. *Note: If you need to follow a gluten-free diet, check the label to make sure the brand of tahini is gluten-free.


In a blender or food processor, add the garbanzos. Process to puree. Combine the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend well. Add the reserved liquid, 1 tablespoon at a time until the mixture has the consistency of a thick spread. Serve immediately or cover and refrigerate until ready to serve.

Nutritional analysis per serving

Serving size: 1/4 cup

  • Cholesterol 0 mg
  • Calories 79
  • Sodium 182 mg
  • Total fat 3 g
  • Total carbohydrate 10 g
  • Saturated fat <1 g
  • Dietary fiber 2.5 g
  • Trans fat 0 g
  • Added sugars 0 g
  • Monounsaturated fat 1 g
  • Protein 3 g
May 20, 2014