Hummus

2 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.

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Preparation : 20 min
460 calories/serving

Ingredients

2/3 cup chickpeas/garbanzo beans (canned) 5.5 fl.oz
1/2 clove garlic
2 tbsp Tahini paste 1.1 oz
4 tsp lemon juice, freshly squeezed 1/2 lemon
3 tbsp olive oil 1.5 fl.oz
ground pepper to taste [optional]
1 pinch salt [optional]
2 tbsp water, approximately 1 fl.oz
1/4 tsp paprika [optional] 0.1 oz
1 tsp pine nuts [optional] 0.2 oz
1 tsp extra virgin olive oil [optional] 0.2 fl.oz
4 slices gluten-free crispbread 1.1 oz
2 radishes 1.1 oz
1/2 cucumbers, medium size 4.6 oz
1 carrots 3.5 oz
1 stalk celery 2.4 oz

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 gluten-free breads and vegetables.

Observations

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

Nutrition Facts Table

per 1 serving (300 g)

Amount

% Daily Value

Calories

460

Fat

31 g

47 %

Saturated 4.1 g
+ Trans 0 g

21 %

Cholesterol

0 mg

Sodium

370 mg

15 %

Carbohydrate

42 g

14 %

Fibre

8 g

31 %

Sugars

4 g

Net Carbs

34 g

Protein

9 g

Vitamin A

58 %

Vitamin C

26 %

Calcium

8 %

Iron

19 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin E, Vitamin K, Zinc
Good source of  :
Copper, Iron, Niacin, Phosphorus, Vitamin B1
Source of  :
Calcium, Pantothenic Acid, Selenium, 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 6 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • 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

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