In the kitchen with Kelley: Hummus — the perfect pulse snack

Are you eating your share of pulses? You should be because pulses are practically a perfect food. Pulses are legumes that include chickpeas, lentils, dried beans and peas — and they are full of protein and fiber and are very low on the glycemic index, meaning they won’t spike your blood sugar.

They’re associated with reduced cholesterol and research reports that regular consumption of pulses may reduce your risk of heart disease, diabetes and certain types of cancer (thanks to those plant phytochemicals!).

The chickpea is my favorite. Mainly because they are the basis of my favorite healthy snack — hummus. It’s a delicious and fulfilling way to fill up and boost your energy level.

Hummus To Go
Prep time
10 mins
Total time
10 mins
Author: Kelley Martin
Recipe type: snack
Cuisine: Mediterranean
  • 1 15-ounce can of chickpeas (garbanzo beans), drained and with the liquid reserved
  • 2 ounces of fresh jalapeno pepper, sliced
  • ½ teaspoon ground cumin
  • 2 tablespoons lemon juice
  • 3 cloves garlic, minced
  1. In a blender or food processor, combine chickpeas, jalapeno, cumin, lemon juice, garlic and 1 tablespoon of the reserved liquid from the chickpeas. Blend until smooth.
  2. Add reserved liquid as needed to get the hummus to your personal desired consistency.
Nutrition Information
Serving size: 4 Calories: 113.7 Fat: 2.1g Saturated fat: 0.0g Unsaturated fat: 0.0g Carbohydrates: 21.8g Sugar: 0.2g Sodium: 715.9g Fiber: 5.1g Protein: 6.2g Cholesterol: 0.0mg


Kelley Martin

By Kelley Martin

Kelley Martin is an award-winning journalist who has been covering the news for more than 20 years. She cooks for her family, and she shares recipes with the readers of Easy Health Options™.