Instructions: Humus is a chickpea paste of Middle Eastern origins. It is a spicy and rich spread that is full of protein. It can be used as a sandwich spread or an appetizer dip (scoop it with pieces of pocket bread and sticks of raw vegetables). You can also build an entire meal around a plate of humus, vegetables and whole grain bread. It is filling enough. 1 1/2 cups raw chickpeas, soaked overnight and either boiled until very soft (1 1/2 hours)

or pressure cooked in 2 parts water with 1 tablespoon vegetable oil for 15 to 20 minutes or 15 pounds pressure. (See pressure cooker instructions.)

Mash chickpeas to a thick paste, using a food mill or grinder or masher.

Combine all other ingredients and chill thoroughly. Substitutions: The chickpeas can be substituted with just about any type of bean or pea processed the same way as mentioned in the Humus recipe. Some ideas include red kidney beans, soybeans, split green or yellow peas, black wing beans, etc. Almond butter, sesame butter and peanut butter can be used instead of the tahini.

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