Kendall Reagan Nutrition Center Fresh Hummus
Hummus is an easy way to incorporate fiber and protein into a meal or snack.

Serve it as a dip for veggies or whole-grain crackers, add it to a wrap or pita for a Mediterranean meal or use on sandwiches for extra flavor.
Serving Size: 2 tablespoons Yield: 16 servings
Ingredients:
- 2 15-ounce cans chickpeas (garbanzo beans), drained and rinsed
- 2 cloves garlic, crushed
- 2 tablespoons plain low-fat yogurt
- 1 tablespoon olive oil
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons lemon juice
- 1/4 teaspoon lemon zest
- 1/4 teaspoon salt
- 1 teaspoon sesame seeds or tahini
- Optional flavoring: avocado, hot sauce, sundried tomatoes, roasted red pepper, curry powder
Directions:
- Combine all ingredients into a blender or food processor, and blend contents until smooth.
- If the hummus appears too thick to blend, add additional yogurt or olive oil.
- Use a rubber spatula to scrape out hummus into a bowl.
- Hummus is ready to eat! Store leftovers in an airtight container in the refrigerator for up to one week.
Nutrition Information / Amount per serving: Calories 58, Protein 2 g, Total fat 2 g, Total Carbohydrates 7 g, Saturated fat 0 g, Dietary Fiber 2.5 g, Cholesterol 0 mg, Sodium 152 mg, Sugars 3 g, Added Sugars 0 g
More Dressings, Dips, and Salsa Recipes
Avocado Basil Pesto
Try a lighter, heart healthy, and dairy-free pesto to go on toast or pasta!
Serving Size: 1/4 cup Yield: 6 servings
Ingredients:
- 1 ½ cups fresh basil, tightly packed
- 2-3 cloves garlic
- 2/3 cup walnuts, halved
- Juice of one lemon (approx. ¼ cup)
- 1 large avocado (or 1 ½ small)
- ½ teaspoon salt
- 2 tablespoons water
- 1 tablespoon nutritional yeast (optional)
- 3-4 Sprigs mint (optional)
Directions:
- In a food processor, add the basil, mint, walnuts, and garlic, and pulse until the mixture is coarsely ground.
- Add the avocado, lemon juice, water, salt, and nutritional yeast (if using), and blend until smooth and creamy. You may need to stop and stir a few times during the blending.
- Store in an airtight container in the refrigerator until use. An extra squeeze of lemon on top will reduce browning.
Note: If you are using a low-speed blender instead of a food processor, add the avocado and liquid components first, then the herbs and nuts.
Nutrition Information / Amount per serving: Calories 129, Protein 3.1 g, Total fat 11.9 g, Total Carbohydrates 5.1 g, Saturated fat 1.3 g, Dietary Fiber 2.7 g, Cholesterol 0 mg, Sodium 197 mg
Baked Spinach Artichoke Yogurt Dip
A creamy summer snack dip!
Serving Size: ¾ cup Yield: 10 servings
Ingredients:
- 1 (14 ounce) can artichoke hearts, drained and chopped
- 1 (10 ounce) package frozen chopped spinach, thawed and drained
- 2 (6 ounce) containers low-fat plain yogurt
- 1/4 cup chopped green onion
- 2 garlic cloves, minced
- 1/2 red bell pepper, chopped
- 2 cup shredded part-skim, low-moisture Mozzarella cheese
Directions:
- Combine all ingredients and mix well
- Pour mixture into 1-quart casserole dish or 9-inch pie plate
- Bake at 350 degrees Fahrenheit for 20-25 minutes or until heated through
- Serve with your favorite veggies, bread, or crackers.
Nutrition Information / Amount per serving: Calories 177, Protein 8.9 g, Total fat 11.5 g, Total Carbohydrates 7.8 g, Saturated fat 4.1 g, Dietary Fiber 1.3 g, Cholesterol 14.2 mg, Sodium 335.8 mg, Sugar 11.7 g
Gluten Free Avocado Green Goddess Dressing
A great way to add a lot of flavor to your favorite greens!
Serving Size: 1 Tablespoon Yield: 12 servings
Ingredients:
- 1 medium avocado, skin and pit removed
- 2 Tablespoons olive oil
- 1 Tablespoon apple cider vinegar
- 1 Tablespoon lemon juice
- ½ teaspoon kosher salt
- 2 Tablespoons fresh chives, finely chopped
- ¼ cup capers, drained
- 1 cup water
- Salt, pepper, and seasonings to taste
Directions:
- In a blender, combine all ingredients except water.
- Pour ½ cup water into blender, cover, and blend until smooth. Add additional water and blend until desired consistency is achieved.
- Serve immediately over your favorite salad greens or as an accompaniment to veggies and chips.
Nutrition Information / Amount per serving: Calories 25, Protein 0.1 g, Total fat 2.6 g, Total Carbohydrates 0.5 g, Saturated fat 0.4 g, Dietary Fiber 0.2 g, Cholesterol 0.0 mg, Sodium 125.4 mg
Pumpkin Alfredo Sauce
Pumpkin is typically known as a pairing for sweet items, but it can also be a delicious addition to a savory dish!
Serving Size: ½ cup Yield: 6 servings
Ingredients:
- 2 tablespoons unsalted butter or oil
- 1 large shallot, minced
- 1 cup pumpkin puree
- 1 tablespoon chopped fresh sage (or 1 teaspoon dried)
- 1 cup low-fat milk or milk substitute
- 1 cup half-and-half
- ½ cup (2 ounces) freshly grated Parmesan cheese
- ¼ teaspoon sal
- ¼ teaspoon black pepper
Directions:
- Melt butter or warm oil in a medium saucepan over medium-high heat. Add shallow and cook until softened, about 2-3 minutes.
- Add pumpkin and sage; stir for 30-60 seconds to combine. Add milk and half-and-half; stir well. Bring to a simmer, reduce heat to medium low, and continue to cook until thickened and slightly reduced; 4-5 minutes.
- Stir in cheese, salt, and pepper. Taste and adjust seasonings accordingly.
Nutrition Information / Amount per serving: Calories 156, Protein 6 g, Total fat 11.1 g, Total Carbohydrates 9 g, Saturated fat 7.0 g, Dietary Fiber 1.2 g, Cholesterol 34.0 mg, Sodium 238.1 mg
Homemade Mexican Salsa
Homemade salsa made with fresh ingredients is an easy addition to any Mexican dish!
Serving Size: 1/4 cup (145g) Yield: ~5-6 servings
Ingredients:
- 9 oz fire roasted tomatoes (or about 2/3 lbs. fresh roma tomatoes if in season)
- 1/4 hot pepper (serrano works well), seeds and membranes removed (more or less to taste)
- 1/3 cup fresh cilantro
- 1 teaspoon oil
- 1/3 onion
- 1 clove garlic
- A pinch of salt
- Black pepper to taste
- Juice of 1/4 lime
Directions:
- Heat oil in a large skillet over medium-high heat. Add onion and garlic, sauté briefly (15-20 seconds).
- Place tomatoes, hot pepper, cilantro, and onion-garlic mix in a blender, blend to desired consistency. Add salt and pepper to taste.
- Add fresh lime juice and serve warm or chilled.
Nutrition Information / Amount per serving: Calories 25.9, Protein 0.6 g, Total fat 1.0 g, Total Carbohydrates 3.6 g, Saturated fat 0.12 g Dietary Fiber 0.7 g, Cholesterol 0.0 mg, Sodium 347.4 mg
Warm Roasted Garlic Dressing
Make your own olive oil dressing at home infused with the flavors of roasted garlic and rosemary.
Serving Size: 1 Tablespoon (21 g) Yield: 5 servings
Ingredients:
- 1 head of garlic
- 2 tablespoons sherry (or red wine) vinegar
- 1/2 sprig fresh rosemary
- 1/4 cup extra-virgin olive oil
- Salt and pepper to taste
Directions:
- Preheat oven to 400° F.
- Wrap garlic in aluminum foil. Place on rack in oven and roast until tender, about 1 hour. Remove from oven and allow to cool in foil.
- Cut tops off garlic heads with a serrated knife. Squeeze garlic pulp into a small saucepan.
- Place over medium-low heat and whisk in vinegar.
- Finely chop rosemary and add to saucepan. Whisk olive oil in slowly, then add in salt and pepper to taste. Turn off heat; keep dressing warm until ready to serve. Re-whisk if necessary before serving.
Nutrition Information / Amount per serving: Calories 101, Protein 0.2 g, Total fat 11.2 g, Total Carbohydrates 1.0 g, Saturated fat 1.6 g, Dietary Fiber 0.1 g, Cholesterol 0 mg, Sodium 58.7 mg
White Bean Dip
Best served with fresh vegetables, crostini, or pita wedges!
Serving Size: ¼ cup Yield: 4 servings
Ingredients:
- 1 (15oz) can cannellini beans (no salt added), rinsed and drained
- 1 clove garlic
- Juice and zest of 1 lemon
- 2 tablespoons olive oil
- 1/4 cup Kalamata olives
- Cracked black pepper to taste
Directions:
- Add all ingredients (except pepper) to a food processor, pulse until desired consistency is reached.
- Season with pepper.
Tips: This is a very versatile dip—experiment with different flavors!
- Roasted red peppers
- Sun-dried tomatoes
- Artichoke hearts
- Herbs: thyme, mint, rosemary, or cumin
Nutrition Information / Amount per serving: Calories 156, Protein 5.1 g, Total fat 8.8 g, Total Carbohydrates 15 g, Saturated fat 1.1 g, Dietary Fiber 4.4 g, Cholesterol 0.0 mg, Sodium 156.2 mg
Baba Ganoush
Serve as a dip with warm pita bread, crackers, and fresh vegetables, or use baba ganoush as a condiment in your favorite Mediterranean meals!
This recipe has a video! Watch the Baba Ganoush video
Serving Size: 1/4 cup
Yield: 6 servings
Ingredients:
- 1 roasted globe eggplant (or 4 ichiban eggplant)
- 1 tablespoon tahini
- 1 tablespoon lemon juice
- 1 clove garlic
- 1/4 teaspoon salt
- 2 tablespoons olive oil
Directions:
- Preheat oven to 400 ˚F. Lightly grease a baking sheet.
- Use a fork to poke holes in the eggplant skin, then place on baking sheet. Roast eggplant for 30-40 minutes, turning occasionally. (Or use grilled eggplant; see Herb Grilled Eggplant recipe on our Entrees Recipe Page)
- Remove eggplant from oven and let cool. Then cut into a few large pieces to fit into food processor or blender. Add remaining ingredients and blend until smooth.
Nutrition Information / Amount per serving: Calories 80, Protein 1 g, Total fat 6 g, Total Carbohydrates 6 g, Saturated fat 1 g, Dietary Fiber 3 g, Cholesterol 0 mg, Sodium 80 mg, Sugars 3 g, Added sugar 0 g
Microgreen Chimichurri Sauce
Dress up a basic chicken skewer with a zesty microgreen chimichurri for a fun addition to any meal! Chimichurri goes great with meats and seafood, roasted vegetables and even eggs and breakfast scrambles.
Serving Size: ¼ cup
Yield: 8 servings
Ingredients:
- 2 ounces microgreens
- 2 tablespoons red wine vinegar
- 1 garlic clove
- Juice of ¼ lemon
- ¼ cup olive oil
- ¼ teaspoon salt
Directions:
- Combine all of the chimichurri ingredients in a food processor and blend until smooth. Set aside in fridge until ready to serve.
Roasted Beet Hummus
This bright and colorful recipe is a perfect snack. It has a great balance of protein, carbohydrates, and fat to keep you full. Not to mention, it’s packed with vitamins and minerals! Use it to dip veggies and chips, spread on a sandwich, or add to a salad!
Serving Size: 1/4 cup
Yield: 8 servings
Ingredients:
- 1 small beet, peeled and roasted
- 1 tablespoon extra virgin olive oil (for roasting)
- 1 3/4 cups chickpeas drained (~15 oz can)
- 1 tablespoon lemon zest
- 2 tablespoons lemon juice
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 garlic cloves
- 2 tablespoons tahini
- 1/4 cup extra virgin olive oil (for hummus)
Directions:
- Preheat oven to 375°F.
- Cut roots off beet, then rinse/scrub and peel.
- Drizzle with 1 tablespoon olive oil before wrapping beet in tin-foil. Roast for about 1 hour or until fork tender.
- Allow beet to cool before cutting into fourths. Place in a food processor and blend into small bits.
- Add in chickpeas, lemon zest, lemon juice, salt, pepper, garlic cloves, and tahini. Blend thoroughly.
- Slowly add in olive oil while blending.
Nutrition Information / Amount per serving: Calories 165, Protein 4 g, Total fat 11.5 g, Total Carbohydrates, 12 g, Saturated fat 1.5 g, Dietary Fiber 3 g, Cholesterol 0 mg, Sodium 88 mg, Sugars 3 mg, Added Sugars 0 mg
Thai-Inspired Peanut Dressing
This recipe will add unique and delicious flavors to your meals! Leave it thicker to use as a dipping sauce, or add some water to toss it as a salad dressing.
Serving Size: 2 tablespoons
Yield: 4 servings
Ingredients:
- 1/4 cup peanut butter (can be substituted with sunflower seed butter or cashew butter)
- 1 tablespoon sesame oil
- 2 tablespoons rice vinegar
- 2 tablespoons low-sodium soy sauce
- 2 tablespoons honey
- 1 teaspoon ground ginger
- 1 teaspoon garlic powder
- 1/2 teaspoon ground black pepper
Directions:
- Add all of the ingredients into a medium sized mixing bowl. Whisk together until combined.
- If the dressing is too thick, whisk in one tablespoon of warm water at time until desired consistency is achieved.
- Store in a jar in the refrigerator for up to 2 weeks!
Nutrition Information / Amount per serving:
Nutrition information is estimated using NutritionistPro, accuracy is not guaranteed.
Calories 160, Protein 4 g, Total fat 11.5 g, Total Carbohydrates 13 g, Saturated fat 2.0 g, Dietary Fiber 1.o g, Cholesterol 0 mg, Sodium 288 mg, Sugars 10 g, Added Sugars 9 g
Ranch Dressing
A classic American favorite—perfect for dipping your veggies or pizza, making a great salad, or spreading on a sandwich.
Serving Size: 2 tablespoons
Yield: 4 servings
Ingredients:
- 1/4 cup sour cream (can also be substituted for vegan mayonnaise or Greek yogurt)
- ½ tablespoon white wine vinegar
- ¼ cup mayonnaise
- 1 teaspoon dried dill
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
Directions:
- Add all of the ingredients together into a medium sized mixing bowl. Whisk to combine.
- If dressing is too thick, whisk in one tablespoon of water at a time until desired consistency is achieved.
- Store in a jar in the refrigerator for up to 4 days!
Nutrition Information / Amount per serving:
Nutrition information is estimated using NutritionistPro, accuracy is not guaranteed.
Calories 120, Protein 1 g, Total fat 12.5 g, Total Carbohydrates 1 g, Saturated fat 3 g, Dietary Fiber 0 g, Cholesterol 14 mg, Sodium 222 mg, Sugars 0 g, Added Sugars 0 g
Classic Vinaigrette
A staple salad dressing that is easily customizable and great on any type of salad!
Serving Size: 2 ½ tablespoons
Yield: 4 servings
Ingredients:
- 1/4 cup apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 tablespoon honey
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon garlic powder
- 1/3 cup olive oil
Directions:
- Add the apple cider vinegar, mustard, honey, salt, pepper, and garlic powder to a medium sized mixing bowl. Whisk together to combine.
- While constantly whisking the vinegar mixture, begin to add the oil one drop at a time for 10-15 drops. Once the drops have been added, begin pouring in the oil in a slow stream, continuing to whisk until all oil has been added.
- If dressing separates, shake or stir to recombine!
- Store in a jar in the refrigerator for up to 2 weeks!
Nutrition Information / Amount per serving:
Nutrition information is estimated using NutritionistPro, accuracy is not guaranteed.
Calories 180, Protein 0 g, Total fat 18.5 g, Total Carbohydrates 5 g, Saturated fat 2.5 g, Dietary Fiber 0 g, Cholesterol 0 mg, Sodium 325 mg, Sugars 4 g, Added Sugars 4 g
Chili Lime Dressing
Add a little spice to your meal with this Chili Lime Dressing! It is great on a southwestern-style salad, or can be used as a marinade for chicken or seafood.
Serving Size: 2 tablespoons
Yield: 4 servings
Ingredients:
- 2 limes
- 2 teaspoon honey
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- 1/2 teaspoon paprika
- 1/2 teaspoon chili powder
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon salt
- 1/3 cup avocado oil
Directions:
- Zest one of the limes into a small bowl. Next, cut both of the limes and squeeze all of the juice into the bowl .
- Add the honey, all of the spices, and salt to the lime juice mixture. Whisk to combine.
- While constantly whisking the lime mixture, begin to add the oil one drop at a time for 10-15 drops. Once the drops have been added, begin pouring in the oil in a slow stream, continuing to whisk until all oil has been added.
- If dressing separates, shake or stir to recombine!
- Store in a jar in the refrigerator for up to 2 weeks!
Nutrition Information / Amount per serving:
Nutrition information is estimated using NutritionistPro, accuracy is not guaranteed.
Calories 175, Protein 0 g, Total fat 18 g, Total Carbohydrates 4 g, Saturated fat 2 g, Dietary Fiber 0 g, Cholesterol 0 mg, Sodium 295 mg, Sugars 3 g, Added Sugars 3 g
Thai Coconut Curry Hummus
Hummus is a tasty and versatile dip that can have uses as a snack, sandwich filling, or condiment. It can take on a variety of flavors and inspirations, including a Thai takeout staple ˗ coconut curry!
Serving Size: 2 tablespoons
Yield: 8 servings
Ingredients:
- 3 ½ tablespoons olive or avocado oil, divided
- 1 tablespoon tomato paste
- ½ tablespoon
- Thai red chili paste
- 1 teaspoon fresh ginger, minced
- 1 clove garlic, minced,
- ¼ cup shallot, diced
- 1 teaspoon turmeric
- 1 15 ounce can chickpeas, rinsed and drained
- 2 tablespoons fresh basil (regular or Thai)
- 6 tablespoons coconut milk
- 1 teaspoon lime juice
- ½ teaspoon salt
Directions:
- Heat 1½ tablespoons oil in a skillet over medium heat.
- Add tomato and Thai red chili paste to the oil, using a rubber spatula to break apart pastes and allow them to sauté in the oil, stirring constantly, for 2-3 minutes.
- Add the ginger, garlic, and shallot to the pan and sauté for 2-3 minutes until softened. Stir in turmeric, cook for 30 seconds, then remove from heat. Set aside.
- Place chickpeas, basil, coconut milk, lime juice, salt, and remaining 2 tablespoons oil in a food processor or blender. Add in the chili paste mixture.
- Place lid on food processor or blender and process until smooth and creamy.
- Transfer hummus to an airtight container and store in refrigerator for up to 4 days.
Nutrition Information / Amount per serving:
Calories 245, Protein 2 g, Total fat 14.0 g, Total Carbohydrates 28 g, Saturated fat 5.0 g, Dietary Fiber 4.5 g, Cholesterol 20 mg, Sodium 152 mg, Sugars 7 g, Added Sugars 0 g
Indonesian Peanut Sauce
Nutritionally this sauce makes a satiating dip thanks to its mix of protein and nourishing fat. Culinarily this condiment showcases a balanced blend of the beloved Indonesian flavors of sour, sweet, and spicy.
Serving Size: 2 tablespoons
Yield: 5 servings
Ingredients:
- 2 teaspoons avocado oil
- 1/4 shallot, minced
- 1 clove garlic, minced
- ½ serrano pepper, minced (remove seeds for less spice)
- ¼ cup peanut butter
- ¼ cup coconut milk
- ½ tablespoon brown sugar
- 2-3 teaspoons tamarind puree, to taste
- 2 teaspoons soy sauce
- 2 tablespoons water, more to thin if needed
Directions:
- Heat oil in a medium sauté pan over medium heat. Add minced shallot, garlic, and serrano pepper, and sauté until just softened and fragrant, about 1 minute. Transfer into a medium mixing bowl.
- Add remaining ingredients to mixing bowl and whisk to combine into a smooth sauce. Add 1 tablespoon of additional water at a time to thin if sauce is too thick.
- Serve immediately, or will keep in refrigerator up to one week.
Note: sauce will thicken after refrigeration. Microwave for 20-30 seconds to soften before serving.
Nutrition Information / Amount per serving:
Calories 125, Protein 3 g, Total fat 10.5 g, Total Carbohydrates 7 g, Saturated fat 3 g, Dietary Fiber 1 g, Cholesterol 0 mg, Sodium 82 mg, Sugars 3 g, Added Sugars 2 g
(Nutrition information is estimated using Nutritionist Pro, accuracy is not guaranteed.)
Pumpkin Gruyere Baked Dip
Anyone love a good, bubbly, cheesy, warm dip to serve up at holiday gatherings? If so, try this comforting bake that highlights the savory side of pumpkin puree.
Serving Size: ¼ cup
Yield: 10 servings
Ingredients:
- 1 tablespoon oil
- ½ onion, sliced
- 2 cloves garlic
- 1 teaspoon minced fresh thyme
- 8 ounces cream cheese, softened
- ½ cup low-fat sour cream
- ¾ cup pumpkin puree
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 cup shredded Gruyere cheese, divided
Directions:
- Preheat oven to 400°F. Evenly coat a casserole dish with non-stick spray and set aside.
- Heat oil in a large sauté pan over medium-low heat. Add sliced onions and cook, stirring occasionally, for 15 minutes, until softened and golden brown. Add garlic and thyme to onions, cook for one minute, then transfer into the bowl of a stand mixer or large mixing bowl.
- Add the cream cheese, sour cream, pumpkin, salt, pepper, and ½ cup Gruyere cheese into the mixing bowl. Beat ingredients together until well combined, scrape down bowl, and beat for another 15-20 seconds.
- Transfer mixture to the casserole dish and spread into an even layer. Top with the remaining shredded Gruyere cheese and place into the oven for 18-22 minutes, or until cheese is golden brown and bubbly.
- Remove and allow to cool slightly before serving. Serve alongside crudités, crackers, and/or toast points.
Note: Looking to save time? Substitute 3 tablespoons of onion jam in place of caramelizing your own onions with garlic and thyme, and mix the jam into the cream mixture instead.
Nutrition Information / Amount per serving:
Nutrition information is estimated using Nutritionist Pro, accuracy is not guaranteed.
Calories 165, Protein 6 g, Total fat 14 g, Total Carbohydrates 5 g, Saturated fat 7 g, Dietary Fiber 1 g, Cholesterol 37 mg, Sodium 260 mg, Sugars 3 g, Added Sugars 0 g