Hummus

41 Reviews
97% would make this recipe again

A thick Middle Eastern dip made from mashed chickpeas and «tahini» (sesame seed paste), seasoned with lemon juice, garlic, and olive oil.

Thanks to chickpeas, this recipe is an excellent source of fibre, folic acid, several minerals and vitamins B1, B3 (niacin) and B6.

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Preparation : 20 min
460 calories/serving

Ingredients

2 cups chickpeas/garbanzo beans (canned) 500 mL
2 cloves garlic
1/3 cup Tahini paste 90 g
1/4 cup lemon juice, freshly squeezed 1 1/2 lemon
1/2 cup olive oil 125 mL
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 g
1/3 cup water, approximately 85 mL
3/4 tsp paprika [optional] 2 g
3 1/2 tsp pine nuts [optional] 8 g
1 tbsp extra virgin olive oil [optional] 15 mL
3 pita breads 140 g
6 radishes 90 g
1 1/2 cucumbers, medium size 380 g
3 carrots 300 g
3 stalks celery 220 g

Before you start

A blender or food processor will be very useful to purée the chickpeas.

Please note that this recipe uses canned chickpeas. For dried chickpeas, please see the corresponding recipe.

Method

  1. Drain and rinse the chickpeas. In a food processor purée the chickpeas with the garlic, tahini, lemon juice, and olive oil until the hummus is smooth. Add salt and pepper to taste. Add a few tablespoons of warm water to thin the hummus to the desired consistency.
  2. Transfer to a bowl. Drizzle with extra virgin olive oil, sprinkle with pine nuts and a pinch of paprika (optional). Serve with pita bread and vegetables.

Observations

Keep up to 3 days, covered, in the refrigerator; up to 3 months in the freezer.

Nutrition Facts Table

per 1 serving (310 g)

Amount

% Daily Value

Calories

460

Fat

29 g

45 %

Saturated 3.9 g
+ Trans 0 g

20 %

Cholesterol

0 mg

Sodium

360 mg

15 %

Carbohydrate

43 g

14 %

Fibre

8 g

31 %

Sugars

4 g

Net Carbs

35 g

Protein

10 g

Vitamin A

58 %

Vitamin C

26 %

Calcium

10 %

Iron

23 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin E, Vitamin K, Zinc
Good source of  :
Copper, Iron, Niacin, Phosphorus, Selenium
Source of  :
Calcium, Pantothenic Acid, Vitamin B2, Vitamin C
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Fruits 0
Vegetables 1
Meat and Alternatives ½
Fats 6
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

41 Reviews (39 with rating only) 97% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
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Top Reviews

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Anonyme
october 20, 2021 | I would make this recipe again

Very tasty recipe. Wish I would have had a food processor, my blender took a lot of work trying to process the whole thing. Will cut the tahini in half next time, it was a bit strong.

Useful 1
Anonyme
october 20, 2021 | I would make this recipe again

I love this easy, fast recipe! Used a food processor and added a small amount (6) of raw cashews right into the processor and mixed all together. (Pine nuts are too costly and scarce now.) Best homemade hummus I've made!

Useful 0

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