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–+ servings
Hummus

Hummus

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A quick, healthy, and creamy hummus recipe perfect as a dip or spread.
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Details
Prep Time 5 minutes
Cook Time 0 minutes
Total Time 5 minutes
Course Side Dish
Servings 3 adults
Calories 212
Cuisine Middle Eastern
Taste Savory
Occasion Party dip, Quick snack
Difficulty Level Beginner
Cooking Method No-bake
Cost $
Diet Diabetic, Gluten-free, Halal, Hindu, Kosher, Lacto-Vegetarian, Lactose-free, Low Lactose, Mediterranean, Ovo-Vegetarian, Pescetarian, Vegan, Vegetarian
Intolerance Sesame
Health Tag Heart-healthy

Equipment

  • Hand blender
  • Mixing bowl

Ingredients
 
 

  • 200 g chickpeas tinned or dried chickpeas that have been soaked and cooked
  • 2 tsp lemon juice
  • 50 ml tahini
  • 1 clove of garlic peeled and crushed
  • salt to taste
  • pepper to taste
  • 100 ml water
  • a little olive oil optional

Instructions
 

  • Put the chickpeas, lemon juice, tahini, garlic, salt and pepper in a bowl and blend.
  • Add a little of the water to make a stiff paste.
  • The amount of water you need will vary so add a little at a time.
  • You can add a little more salt and pepper or lemon juice to taste.
  • You can also add some olive oil for extra richness, but extra oil means extra calories.

Notes

This hummus is perfect as a dip for vegetables, bread, or crackers, and can also be used as a spread in sandwiches and wraps.
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Nutrition per Serving

Calories: 212kcalCarbohydrates: 23gProtein: 9gFat: 11gSaturated Fat: 1gPolyunsaturated Fat: 5gMonounsaturated Fat: 4gSodium: 12mgPotassium: 280mgFiber: 6gSugar: 3gVitamin A: 30IUVitamin C: 4mgCalcium: 60mgIron: 3mg

Source

Adapted from 101 Square Meals: Easy Recipes for Everyday Life by the Health Service Executive and Safefood, licensed under CC BY 4.0. Original available here.
Image source:
Image from 101 Square Meals by Health Service Executive and Safefood, CC BY 4.0.
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