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Hummus

34 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.

Preparation : 20 min
490 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Lactose Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Artery-healthy
  • Heart-healthy

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
1/3 cup water, approximately 85 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
ground pepper to taste [optional]
salt [optional]
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

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.

Remarks

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

Nutrition Facts Table

per 1 Serving (310g)

Amount

% Daily Value

Calories

490

Fat

32 g

50 %

Saturated 4.4 g
+ Trans 0 g

22 %

Cholesterol

0 mg

Sodium

360 mg

15 %

Carbohydrate

44 g

15 %

Fibre

8 g

32 %

Sugars

4 g

Protein

10 g

Vitamin A

59 %

Vitamin C

26 %

Calcium

10 %

Iron

24 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ servings
Grain Products : ¾ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 servings

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Calcium, Omega-6, Pantothenic Acid, Vitamin B2, Vitamin C
Good source of  :
Copper, Iron, Niacin, Phosphorus, Selenium
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin E, Vitamin K, Zinc
Diet-related health claims  :
Artery-healthy, Heart-healthy

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

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Members' Reviews

34 Reviews (32 with rating only ) 97% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
Jackcairns@me.com
september 14, 2015 | 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
Saravee
january 11, 2010 | 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

Top Reviews

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Saravee
january 11, 2010 | 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
Jackcairns@me.com
september 14, 2015 | 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