Hummus

Gluten Free
Dairy Free
Health score
19%
Hummus
20 min.
6
477kcal

Suggestions

Ingredients

  • 29 ounce chick peas drained and rinsed canned
  • servings corn chips for serving
  • 0.3 cup parsley leaves fresh chopped
  • cloves garlic minced
  • 0.3 cup juice of lemon 
  • 0.5 cup olive oil light
  • servings salt and pepper black freshly ground
  • 0.3 cup sun-dried tomatoes drained chopped in oil
  • 0.7 cup tahini well

Equipment

  • food processor
  • bowl

Directions

  1. In a food processor add the chick peas, garlic, tahini, sun-dried tomatoes, lemon juice, and salt and pepper, to taste, and puree until the mixture is soft and smooth.
  2. Remove from the processor to a serving bowl and stir in the chopped parsley and olive oil. Adjust the seasoning with salt and pepper.
  3. Serve with pita chips or corn chips.

Nutrition Facts

Calories477kcal
Protein10.87%
Fat54.81%
Carbs34.32%

Properties

Glycemic Index
22.39
Glycemic Load
5.25
Inflammation Score
-6
Nutrition Score
20.753478672193%

Flavonoids

Eriodictyol
0.5mg
Hesperetin
1.47mg
Naringenin
0.14mg
Apigenin
5.4mg
Luteolin
0.05mg
Kaempferol
0.04mg
Myricetin
0.41mg
Quercetin
0.08mg

Nutrients percent of daily need

Calories:477.32kcal
23.87%
Fat:30.46g
46.87%
Saturated Fat:4.07g
25.41%
Carbohydrates:42.92g
14.31%
Net Carbohydrates:34.07g
12.39%
Sugar:0.37g
0.42%
Cholesterol:0mg
0%
Sodium:548.3mg
23.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.59g
27.18%
Manganese:1.32mg
65.76%
Vitamin K:45.13µg
42.98%
Vitamin B6:0.78mg
39.08%
Phosphorus:386.46mg
38.65%
Fiber:8.85g
35.39%
Copper:0.7mg
35.08%
Vitamin B1:0.5mg
33.24%
Magnesium:88.73mg
22.18%
Selenium:14.48µg
20.69%
Iron:3.55mg
19.72%
Zinc:2.63mg
17.54%
Folate:69.59µg
17.4%
Vitamin E:2.58mg
17.2%
Vitamin C:13.81mg
16.73%
Calcium:134.51mg
13.45%
Potassium:465.47mg
13.3%
Vitamin B3:2.14mg
10.71%
Vitamin B5:0.63mg
6.26%
Vitamin A:309.3IU
6.19%
Vitamin B2:0.1mg
5.78%