Hummus

Vegetarian
Vegan
Dairy Free
Health score
21%
Hummus
10 min.
16
207kcal

Suggestions


Hummus is a delightful and versatile dip that has captured the hearts and taste buds of food lovers around the world. This creamy concoction, made primarily from chickpeas, is not only a staple in Middle Eastern cuisine but also a favorite among those seeking healthy, plant-based options. Whether you're hosting a gathering or simply looking for a nutritious snack, this hummus recipe is sure to impress.

In just 10 minutes, you can whip up a batch that serves 16 people, making it perfect for parties, picnics, or casual get-togethers. With its rich, nutty flavor from sesame seeds and a zesty kick from fresh lemon juice and garlic, this hummus is a crowd-pleaser that pairs beautifully with pita bread, crackers, or an array of fresh vegetables.

Not only is this recipe vegetarian, vegan, and dairy-free, but it also boasts a balanced caloric profile, with a satisfying mix of protein, healthy fats, and carbohydrates. The vibrant green sprinkle of fresh parsley adds a pop of color and freshness, making your hummus not just delicious but visually appealing as well.

So, gather your ingredients and get ready to blend your way to a deliciously creamy hummus that will elevate any meal or snack time. Your taste buds will thank you!

Ingredients

  • 15 oz garbanzo beans drained canned (garbanzo beans)
  • 16 servings parsley fresh chopped
  •  garlic clove crushed
  • tablespoons juice of lemon 
  • 16 servings wholewheat pita breads raw for dipping, if desired
  • teaspoon salt 
  • 0.5 cup sesame seed 

Equipment

  • food processor
  • blender

Directions

  1. Place beans, reserved bean liquid, lemon juice, sesame seed, garlic and salt in blender or food processor. Cover and blend on high speed, stopping blender occasionally to scrape sides if necessary, until uniform consistency.
  2. Spoon dip into serving dish.
  3. Sprinkle with parsley.
  4. Serve with pita bread wedges.

Nutrition Facts

Calories207kcal
Protein14.25%
Fat15.46%
Carbs70.29%

Properties

Glycemic Index
14.65
Glycemic Load
30.28
Inflammation Score
-5
Nutrition Score
10.463913101217%

Flavonoids

Eriodictyol
0.14mg
Hesperetin
0.41mg
Naringenin
0.04mg
Apigenin
8.62mg
Luteolin
0.04mg
Kaempferol
0.06mg
Myricetin
0.6mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:206.59kcal
10.33%
Fat:3.56g
5.47%
Saturated Fat:0.48g
3%
Carbohydrates:36.39g
12.13%
Net Carbohydrates:33.29g
12.1%
Sugar:0.12g
0.13%
Cholesterol:0mg
0%
Sodium:522.2mg
22.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.38g
14.75%
Vitamin K:65.6µg
62.48%
Manganese:0.61mg
30.62%
Copper:0.33mg
16.66%
Vitamin B1:0.2mg
13.31%
Fiber:3.1g
12.4%
Iron:2.05mg
11.38%
Calcium:109.28mg
10.93%
Phosphorus:107.9mg
10.79%
Magnesium:40.41mg
10.1%
Vitamin B6:0.19mg
9.45%
Vitamin C:6.49mg
7.87%
Folate:31.28µg
7.82%
Vitamin B3:1.5mg
7.51%
Zinc:1.06mg
7.09%
Vitamin A:341.55IU
6.83%
Potassium:153.25mg
4.38%
Vitamin B2:0.07mg
4.38%
Vitamin B5:0.32mg
3.25%
Selenium:2.18µg
3.11%