Hummus

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
27%
Hummus
10 min.
16
53kcal

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 health-conscious eaters. With its rich, nutty flavor and smooth texture, hummus serves as the perfect accompaniment to a variety of dishes, making it an ideal choice for antipasti, starters, snacks, or appetizers.

What makes this hummus recipe particularly appealing is its simplicity and speed. In just 10 minutes, you can whip up a batch that serves 16 people, making it perfect for gatherings or casual get-togethers. Plus, it’s packed with nutrients, offering a guilt-free indulgence at only 53 calories per serving. This recipe is not only vegetarian and vegan but also gluten-free and dairy-free, ensuring that everyone can enjoy it without dietary concerns.

Imagine dipping warm pita bread wedges into this luscious dip, garnished with fresh parsley for a pop of color and flavor. Whether you’re hosting a party or simply looking for a healthy snack, this hummus is sure to impress. So gather your ingredients, fire up your food processor, and get ready to enjoy a taste of the Mediterranean right in your own kitchen!

Ingredients

  • 15 oz garbanzo beans drained progresso® canned (garbanzo beans)
  • 16 servings parsley fresh chopped
  •  garlic clove crushed
  • tablespoons juice of lemon 
  • 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

Calories53kcal
Protein16.32%
Fat46.49%
Carbs37.19%

Properties

Glycemic Index
8.58
Glycemic Load
1.22
Inflammation Score
-4
Nutrition Score
7.3286955952644%

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:52.59kcal
2.63%
Fat:2.89g
4.44%
Saturated Fat:0.39g
2.42%
Carbohydrates:5.19g
1.73%
Net Carbohydrates:3.33g
1.21%
Sugar:0.12g
0.13%
Cholesterol:0mg
0%
Sodium:222.04mg
9.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.28g
4.56%
Vitamin K:65.6µg
62.48%
Manganese:0.34mg
17.15%
Copper:0.24mg
11.95%
Vitamin B6:0.17mg
8.5%
Vitamin C:6.49mg
7.87%
Fiber:1.87g
7.47%
Iron:1.26mg
7.02%
Vitamin A:341.55IU
6.83%
Magnesium:25.85mg
6.46%
Calcium:61.12mg
6.11%
Phosphorus:53.58mg
5.36%
Folate:17.84µg
4.46%
Zinc:0.59mg
3.96%
Vitamin B1:0.05mg
3.34%
Selenium:2.18µg
3.11%
Potassium:86.05mg
2.46%
Vitamin B3:0.3mg
1.51%
Vitamin B2:0.02mg
1.18%
Vitamin B5:0.1mg
1.03%