Chickpeas are an excellent source of non-dairy calcium. They are also chock full of iron, protein and other essential nutrients that help build and maintain healthy, strong bones.

There are several ways to incorporate hummus into your meals:

• Use hummus as a dip for pita bread, naan or veggies
• Swap out mayo for hummus on sandwiches
• Use hummus as a salad dressing
• Spread hummus on whole grain toast

Makes 3 cups

Ingredients.

• 1 (28-ounce) can chickpeas, rinsed and drained
• 4 – 6 cloves garlic, roughly chopped
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 cup tahini
• 1 lemon for zest and juice
• 1/4 cup extra virgin olive oil, plus extra for drizzling
• 1/4 –1/2 tsp harissa*
• 1/2 cup warm water, if needed
• Kosher salt
• Freshly ground black pepper
• 1 tbsp fresh Italian parsley leaves, roughly chopped for garnish
• Toasted pita bread or vegetables for serving

*Ingredient note: Make non-spicy hummus by omitting the harissa

Get cooking.

1. Combine the chickpeas, garlic, cumin, coriander, tahini, lemon zest and juice, 1/4 cup olive oil, and 1/4 tsp harissa in a food processor. Set aside 1 tbsp chickpeas for garnish.
2. Pulse in the food processor until the mixture is almost pureed, but still slightly chunky. If it is too thick, add a little warm water — a few tablespoons at a time — to get the consistency you like. Taste and adjust amounts of lemon, harissa, salt, and pepper.
3. Spoon the mixture into a serving dish and spread it flat. Run a fork in a circle around the plate for design. Drizzle a few drops of olive oil on top.
4. Scatter remaining 1 tbsp whole chickpeas and the parsley on top. Serve with toasted pita bread or vegetables.

Enjoy!

Recipe shared by the National Osteoporosis Foundation, courtesy of Alba Carbonaro Johnson.