You can use dried or canned chick peas. You can add all kinds of flavorings from nut butters to roasted veggies, olives or just go traditional with fresh lemon and parsley. Hummus is a great spread and dip. 

2 cans drained and washed chick peas (If you used dried soak and cook until soften.)
Olive oil, Salt and pepper
Lemon and fresh parsley


  1. Place the chickpeas salt and pepper in a blender. 
  2. Slowly add olive oil until well blended and smooth
  3. Add in the zest of one lemon and the juice of one lemon and blend.
  4. Garnish with fresh chopped parsley and serve with a drizzle of fresh olive oil

Replace lemon with two tablespoons of peanut butter
Add 1/2 roasted red pepper
Add 1/2 cup chopped olives of choice
All are great options and taste great for spreads and dipping. Dip apples and pears into the one with peanut butter or try almond butter.  Spread the same hummus with nutbutter on a tortilla before adding in shredded carrots, bean sprouts, and chopped green onions before rolling up for a snack.