LEVEL 1 — PLATE AND KNIFE

HUMMUS

Hummus isn’t just a dip for fresh veggies — with the amount of protein chickpeas pack, hummus has the strength to stand as the base for its own sandwich! Pile on crunchy veggies, like cucumber and sprouts, to contrast hummus’s creamy texture. If you’re feeling fancy, you can add falafel to your sandwich as well.

SANDWICH FACTS

• The earliest known mention of hummus is the 13th century — in Egypt.
• Hummus is healthy! Try substituting it for mayo or ranch — because it’s low in fat and high in protein, hummus is a much healthier alternative.
• The weight of the largest dish of hummus, according to the Guinness World Records is 23,000 pounds. This record was set in Lebanon in May 2010.
• Hummus is a Middle Eastern food — the name comes from the Arabic word for “chickpeas.”

BETWEEN THE BREAD

PRO TIP

Adding Greek yogurt to your hummus can make it creamier.

ADD-ON RECIPES

Tzatziki

• 1 1/2 cups Greek yogurt
• 2 garlic cloves, minced
• 1 cucumber, peeled and chopped
• 1/4 cup fresh mint leaves, chopped
• 2 Tbs. lemon juice
• Salt

• Mix all ingredients together and let your dip sit for at least an hour.

Hummus

• 1 can (15 ounces) chickpeas
• 1 garlic clove, minced
• 1/4 cup olive oil
• 2 Tbs. tahini
• 2 Tbs. lemon juice
• Salt, pepper, and paprika

• Mix all ingredients together in a food processor, or use an immersion blender until smooth and creamy.