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.

This recipe is incompatible with your food profile

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
1/3 cup 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.

Observations

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

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

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

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.