Hummus (from dried chickpeas)

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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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Soaking : 8 h Preparation : 15 min Cooking : 45 min
370 calories/serving

Ingredients

1/4 cup chickpeas / Garbanzo beans (dried) 1.4 oz
1/2 clove garlic
2 tbsp Tahini paste 1.1 oz
1 tbsp lemon 1/2 lemon
2 tbsp olive oil 1 fl.oz
1 pinch salt [optional]
ground pepper to taste [optional]
1 tsp extra virgin olive oil [optional] 0.2 fl.oz
1 tsp pine nuts [optional] 0.1 oz
1/8 tsp paprika [optional] 0.1 oz
1 corn tortillas 1.6 oz
1 stalk celery 2.4 oz
1 carrots 3.5 oz
2 radishes 1.1 oz
1/2 cucumbers, medium size 4.6 oz

Before you start

The chickpeas must be soaked in water overnight. A blender or food processor will be very useful to purée the chickpeas.

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

Method

  1. Cook the chickpeas about 45 min. Drain the chickpeas and reserve some of the cooking water to dilute the hummus.
  2. In a or 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 the cooking water, if necessary, to thin the hummus to the desired consistency.
  3. Transfer to a bowl. Drizzle with olive oil, sprinkle with pine nuts and a pinch of paprika (optional). Serve with tortillas and vegetables.

Observations

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

Nutrition Facts Table

per 1 serving (220 g)

Amount

% Daily Value

Calories

370

Fat

24 g

37 %

Saturated 3.3 g
+ Trans 0 g

16 %

Cholesterol

0 mg

Sodium

70 mg

3 %

Carbohydrate

33 g

11 %

Fibre

7 g

27 %

Sugars

6 g

Net Carbs

26 g

Protein

9 g

Vitamin A

57 %

Vitamin C

19 %

Calcium

11 %

Iron

21 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Phosphorus, Potassium, Vitamin A, Vitamin B1, Vitamin E, Vitamin K, Zinc
Good source of  :
Copper, Iron, Niacin, Vitamin B6
Source of  :
Calcium, Omega-6, 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 1 ½
Fruits 0
Vegetables 1
Meat and Alternatives ½
Fats 5
More info
Check out our Meal Plans for Type 2 Diabetes

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  • use my large pan with the copper bottom
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