Basic Hummus

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
5%
Basic Hummus
45 min.
20
40kcal
5.59%sweetness
13.32%saltiness
70.9%sourness
56.47%bitterness
5.81%savoriness
100%fattiness
0%spiciness

Ingredients

  • 19 oz garbanzo beans drained canned
  • tablespoon olive oil 
  •  juice of lemon 
  • large cloves garlic crushed
  • tablespoons tahini 
  • tablespoons water 
  • pinch cumin 
  • pinch salt 

Equipment

  • food processor
  • bowl

Directions

  1. Puree the tahini in the food processor for about a minute until it becomes a paste. Then add the olive oil, garlic lemon juice, cumin and salt and pulse until the ingrdients are well incorporated.
  2. Add the chickpeas (skinned or not) in two batches. Wait for the first batch to be completely smooth until the next one is added.
  3. The taste will vary. If you want the hummus to be smoother it is up to you to add more lemon juice or water to reach your level of smoothness.
  4. Pour hummus into a bowl.
  5. Garnish with garbanzo beans in the middle of the bowl, paprika (hot or mild), and add your best extra virgin olive oil on top.
  6. Serve with warm pita bread (whole wheat preferred).

Nutrition Facts

Calories40kcal
Protein15.6%
Fat44.13%
Carbs40.27%

Properties

Glycemic Index
3.77
Glycemic Load
1.02
Inflammation Score
-1
Nutrition Score
2.1104347826087%

Flavonoids

Eriodictyol
0.07mg
Hesperetin
0.22mg
Naringenin
0.02mg
Myricetin
0.01mg
Quercetin
0.01mg

Taste

Sweetness:
5.59%
Saltiness:
13.32%
Sourness:
70.9%
Bitterness:
56.47%
Savoriness:
5.81%
Fattiness:
100%
Spiciness:
0%

Nutrients percent of daily need

Calories:39.56kcal
1.98%
Fat:2.03g
3.12%
Saturated Fat:0.26g
1.65%
Carbohydrates:4.16g
1.39%
Net Carbohydrates:2.89g
1.05%
Sugar:0.04g
0.05%
Cholesterol:0mg
0%
Sodium:77.5mg
3.37%
Protein:1.61g
3.22%
Manganese:0.23mg
11.28%
Vitamin B6:0.13mg
6.7%
Fiber:1.27g
5.07%
Phosphorus:34mg
3.4%
Copper:0.07mg
3.34%
Iron:0.41mg
2.28%
Vitamin B1:0.03mg
2.23%
Magnesium:8.9mg
2.22%
Folate:8.51µg
2.13%
Zinc:0.26mg
1.73%
Selenium:1.1µg
1.57%
Potassium:48.51mg
1.39%
Calcium:12.27mg
1.23%
Source:Foodista