Hummus

Hummus

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.

6 servings
Preparation 20 min

490 calories per 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    
1 pinch salt [optional]   0.1 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.

Remarks

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

Nutrition Facts Table

Nutrition Facts

per 1 serving (310g)

Amount

% DV*

* DV = Daily Value

Calories

490

Fat

32 g

50 %

Saturated 4.5 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

60 %

Vitamin C

25 %

Calcium

10 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: ¾ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

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

More info


This recipe is in the following categories: Beans/Legumes | Vegetables | First courses/Appetizers | Lunch box | Sauces & Dips | Snacks | Artery-healthy | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegan | Vegetarian | No Cook | Buffet | Cocktail Party | Picnic | Middle Eastern

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