Hummus

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
21%
Hummus
45 min.
8
367kcal

Suggestions


Hummus is a delightful and versatile dish that has captured the hearts of food lovers around the globe. This creamy, rich dip is not only a staple in Middle Eastern cuisine but also a favorite among those seeking healthy, plant-based options. With its vibrant flavors and smooth texture, hummus serves as the perfect accompaniment to a variety of meals, whether you're enjoying it as an antipasti, starter, or snack.

What makes this hummus recipe truly special is its simplicity and the wholesome ingredients that come together to create a deliciously satisfying experience. Made with no-salt-added chickpeas, fresh lemon juice, and a touch of tahini, this dish is packed with nutrients while being completely vegetarian, vegan, gluten-free, and dairy-free. In just 45 minutes, you can whip up a batch that serves eight, making it an ideal choice for gatherings or a healthy snack for yourself.

Not only is hummus a tasty treat, but it also boasts a caloric breakdown that aligns with many dietary preferences, with a significant portion of its calories coming from healthy fats. Whether you choose to enjoy it with soft whole-grain pita bread, fresh vegetables, or as a spread in a wrap, this hummus recipe is sure to impress your family and friends. Dive into the world of flavors and textures with this delightful dish that celebrates the beauty of plant-based eating!

Ingredients

  •  garlic clove crushed
  • 1.5 tablespoons juice of lemon fresh
  • 15.5 ounce no-salt-added chickpeas rinsed drained canned (garbanzo beans)
  • tablespoon olive oil extra-virgin
  • 0.3 teaspoon salt 
  • tablespoons tahini (sesame seed paste)
  • 0.3 cup water 

Equipment

  • food processor

Directions

  1. Place beans and garlic in a food processor; pulse 5 times or until chopped.
  2. Add 1/4 cup water and remaining ingredients; pulse until smooth, scraping down sides as needed.
  3. Serve the hummus with wedges of soft whole-grain pita bread or tender raw vegetables like pea pods and cucumber halves or slightly steamed carrot sticks and broccoli florets.
  4. Spread the hummus on a whole-wheat tortilla wrap, and roll it into "pinwheel" bites.

Nutrition Facts

Calories367kcal
Protein13.12%
Fat73.27%
Carbs13.61%

Properties

Glycemic Index
3.75
Glycemic Load
0.03
Inflammation Score
-5
Nutrition Score
11.730000041911%

Flavonoids

Eriodictyol
0.14mg
Hesperetin
0.41mg
Naringenin
0.04mg
Myricetin
0.01mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:367.31kcal
18.37%
Fat:31.98g
49.2%
Saturated Fat:6.18g
38.62%
Carbohydrates:13.37g
4.46%
Net Carbohydrates:10.43g
3.79%
Sugar:5.84g
6.49%
Cholesterol:0mg
0%
Sodium:83.82mg
3.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.88g
25.76%
Manganese:0.81mg
40.6%
Vitamin B3:7.41mg
37.06%
Vitamin E:5.25mg
35.03%
Magnesium:96.18mg
24.04%
Phosphorus:214.43mg
21.44%
Copper:0.29mg
14.75%
Folate:52.04µg
13.01%
Vitamin B6:0.25mg
12.69%
Fiber:2.94g
11.76%
Zinc:1.56mg
10.39%
Vitamin B1:0.14mg
9.56%
Potassium:328.14mg
9.38%
Vitamin B2:0.11mg
6.52%
Iron:1.14mg
6.34%
Vitamin B5:0.59mg
5.88%
Selenium:3.6µg
5.14%
Calcium:33.33mg
3.33%
Vitamin C:1.36mg
1.65%
Vitamin K:1.22µg
1.17%
Source:My Recipes