Hummus (from dried chickpeas)

4 Reviews
100% 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.

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

Ingredients

1 cup chickpeas / Garbanzo beans (dried) 130 g
1 1/2 clove garlic
6 tbsp Tahini paste 110 g
1/4 cup lemon 1 1/2 lemon
1/3 cup olive oil 85 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tbsp extra virgin olive oil [optional] 15 mL
1 tbsp pine nuts [optional] 8 g
1/2 tsp paprika [optional] 2 g
3 1/2 pita breads 160 g
3 1/2 stalks celery 240 g
3 1/2 carrots 360 g
7 radishes 110 g
2 cucumbers, medium size 500 g

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 pita bread and vegetables.

Remarks

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

Nutrition Facts Table

per 1 SERVING (230 g)

Amount

% Daily Value

Calories

360

Fat

21 g

33 %

Saturated 2.9 g
+ Trans 0 g

14 %

Cholesterol

0 mg

Sodium

190 mg

8 %

Carbohydrate

35 g

12 %

Fibre

6 g

24 %

Sugars

6 g

Net Carbs

29 g

Protein

10 g

Vitamin A

58 %

Vitamin C

21 %

Calcium

9 %

Iron

23 %

Claims

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

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

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Members' Reviews

4 Reviews (4 with rating only) 100% would make this recipe again

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