Hummus

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Hummus
45 min.
4
853kcal

Suggestions


Hummus is a delightful and versatile dish that has captured the hearts and taste buds of food lovers around the world. This creamy, rich dip is not only a staple in Middle Eastern cuisine but also a fantastic addition to any meal, whether served as an appetizer, snack, or part of a vibrant antipasti platter. With its impressive health score of 100, this hummus recipe is a guilt-free indulgence that caters to a variety of dietary preferences, being vegetarian, vegan, and dairy-free.

Imagine dipping warm, toasted pita thins into a smooth, velvety blend of chickpeas, tahini, and fresh lemon juice, all enhanced by the aromatic touch of garlic and the vibrant green of parsley oil. The combination of flavors is simply irresistible, making it a perfect choice for gatherings or a cozy night in. Plus, with a preparation time of just 45 minutes, you can whip up this delicious treat in no time!

Not only is hummus a crowd-pleaser, but it also boasts a balanced caloric breakdown, providing a healthy dose of protein, healthy fats, and carbohydrates. Whether you're looking for a nutritious snack or a flavorful starter to impress your guests, this hummus recipe is sure to become a favorite in your kitchen. So gather your ingredients, and let’s get blending!

Ingredients

  • 0.5 cup olive oil to taste
  • teaspoon salt 
  • 0.3 cup juice of lemon fresh to taste
  • tablespoons pinenuts toasted
  •  garlic clove 
  • 0.7 cup tahini well
  • 0.3 cup parsley fresh
  • servings wholewheat pita breads 
  • pound chickpeas drained and rinsed canned

Equipment

  • food processor
  • bowl
  • cutting board

Directions

  1. On a cutting board mince and mash the garlic to a paste with the salt. In a food processor purée the chick-peas with the garlic paste, the tahini, the lemon juice, 1/4 cup of the oil, and 1/2 cup water, scraping down the sides, until the hummus is smooth and add salt to taste.
  2. Add water, if necessary, to thin the hummus to the desired consistency and transfer the hummus to a bowl. In the food processor, cleaned, purée the remaining 1/4 cup oil with the parsley until the oil is bright green and the parsley is minced transfer the parsley oil to a small jar. The hummus and the parsley oil may be made 3 days in advance and kept covered and chilled. Divide the hummus between shallow serving dishes and smooth the tops.
  3. Drizzle the hummus with the parsley oil and sprinkle it with the pine nuts.
  4. Serve the hummus with the pita.

Nutrition Facts

Calories853kcal
Protein15.05%
Fat37.39%
Carbs47.56%

Properties

Glycemic Index
46.19
Glycemic Load
40.95
Inflammation Score
-9
Nutrition Score
40.2186955991%

Flavonoids

Eriodictyol
0.74mg
Hesperetin
2.21mg
Naringenin
0.21mg
Apigenin
8.1mg
Luteolin
0.07mg
Kaempferol
0.06mg
Myricetin
0.61mg
Quercetin
0.12mg

Nutrients percent of daily need

Calories:853.31kcal
42.67%
Fat:36.65g
56.39%
Saturated Fat:4.68g
29.23%
Carbohydrates:104.92g
34.97%
Net Carbohydrates:84.15g
30.6%
Sugar:11.51g
12.79%
Cholesterol:0mg
0%
Sodium:914.38mg
39.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.19g
66.38%
Manganese:3.11mg
155.25%
Folate:453.27µg
113.32%
Fiber:20.77g
83.06%
Copper:1.62mg
80.99%
Phosphorus:788.07mg
78.81%
Vitamin K:76.57µg
72.92%
Vitamin B1:1.08mg
71.98%
Iron:9.71mg
53.97%
Magnesium:177.53mg
44.38%
Zinc:6.19mg
41.3%
Selenium:22.63µg
32.33%
Potassium:989.31mg
28.27%
Vitamin B3:4.95mg
24.76%
Calcium:228.42mg
22.84%
Vitamin B6:0.45mg
22.33%
Vitamin C:16.49mg
19.99%
Vitamin B2:0.27mg
15.64%
Vitamin E:2.09mg
13.94%
Vitamin B5:0.94mg
9.39%
Vitamin A:406.57IU
8.13%
Source:Epicurious