Hummus II
~ Makes about 1 cup

Chickpeas (Garbanzo Beans) are one of the least expensive, 
nutrient-rich foods that you can eat. Chickpeas are rich in a 
number of nutrients, most notably folate (folic acid), manganese, 
tryptophan, copper, iron, and of course, healthy protein.  
Hummus is high in fiber and has no cholesterol. 

Due to their high folate and tryptophan content, chickpeas are an 
excellent food choice for women of child-bearing age and people 
who have trouble getting restful sleep. 

1 15-ounce can chickpeas, with the liquid
1 cup water
3 cloves garlic
2 1/2 tablespoons tahini paste or peanut butter
1 tablespoon olive oil
1 tablespoon sesame oil
1/4 teaspoon lemon zest
2 tablespoons lemon juice
1/8 teaspoon red pepper flakes
2 teaspoons finely chopped parsley

1. Combine the chickpeas, liquid from can, garlic and water 
in a small saucepan. Bring to a boil over medium-high heat. 
Reduce the heat and simmer until the chickpeas are soft, 
10-15 minutes. Remove them from the heat and drain, reserving 
the cooking liquid for later.

2. While the chickpeas are hot, add them to a food processor 
with the garlic, tahini, oils and lemon juice. Add 1/4 cup of 
the cooking liquid and blend until smooth. Add more of the 
cooking liquid if you need to thin it out. (It should be thin 
enough to pour but not soupy.)

3. Pour the hummus into a serving bowl and cover. 
Put it into the refrigerator to chill at least 30 minutes. 
To serve, lightly drizzle the hummus with olive oil and 
sprinkle with parsley and red pepper flakes. 

For a Mexican/Southwestern flare. pulse 2 or 3 coarsely-chopped 
green onions in your food processor before adding chickpeas, 
tahini, olive oil, a pinch of red pepper (or more if you like 
things spicy), and the juice and zest of one lime.  
Add a little jalapeno for some heat.

Serve with pita bread, crackers, or vegetable sticks.