Hummus

Vegetarian
Gluten Free
Popular
Health score
16%
Hummus
720 min.
8
317kcal

Suggestions


Hummus is a beloved dish that has captured the hearts and taste buds of food lovers around the world. This creamy, flavorful dip is not only vegetarian and gluten-free, but it also makes for a perfect addition to any meal, whether as an antipasti, starter, snack, or appetizer. With its rich history rooted in Middle Eastern cuisine, hummus has become a staple in many households, celebrated for its versatility and health benefits.

What makes this hummus recipe truly special is the combination of fresh ingredients and the depth of flavor achieved through careful preparation. The use of both dried and canned chickpeas ensures a delightful texture, while the addition of sautéed mushrooms and onions elevates the dish to new heights. The hint of garlic and the brightness of lemon juice create a harmonious balance that will leave your guests craving more.

Ready in just 720 minutes, this recipe serves eight people, making it ideal for gatherings or family meals. With a caloric breakdown that includes 16.81% protein, 39.92% fat, and 43.27% carbohydrates, you can indulge in this delicious dip without any guilt. So gather your ingredients, fire up your food processor, and get ready to impress your friends and family with a homemade hummus that is sure to be a hit!

Ingredients

  • 0.5 teaspoon baking soda 
  • tablespoons butter 
  • 30 ounce chickpeas drained and rinsed canned ( - 3 cups)
  • cup chickpeas dried picked over
  • cloves garlic finely chopped
  • 0.3 cup juice of lemon ( - 1 lemon)
  • ounces mushrooms sliced
  • small onion diced sliced
  • tablespoon parsley chopped
  • servings salt to taste
  • servings salt and pepper to taste
  • 0.5 cup tahini 
  • 0.5 teaspoon thyme leaves chopped
  • 0.3 cup white wine 

Equipment

  • food processor
  • frying pan
  • pot

Directions

  1. Cover the chickpeas in two inches of water, mix in the baking soda and let sit over night before rinsing well.
  2. Place the chickpeas in a pot, cover with 2 inches water, bring to a boil, reduce the heat to medium-low and simmer until the chickpeas are tender enough that you can crush them between your fingers and that you can easily pinch of their skins, about 1 1/2 - 2 hours before draining, reserving 1 cup of the cooking liquid. Skim off any scum that may form on the surface of the water after bringing it to a boil.Puree everything in a food processor adding as much of the reserved cooking liquid as needed to get the hummus to the desired consistency.Puree everything in a food processor adding as much water as needed to get the desired consistency.Melt the butter in a pan over medium heat add the onions and mushrooms and cook until the mushrooms release their moisture, it evaporates and the mushrooms start to caramelize and turn golden brown, about 15-20 minutes.
  3. Add the garlic and thyme and cook until fragrant, about a minute.
  4. Add the wine, deglaze the pan and cook until most of the liquid has evaporated.Season with salt and pepper and enjoy!

Nutrition Facts

Calories317kcal
Protein16.81%
Fat39.92%
Carbs43.27%

Properties

Glycemic Index
36.48
Glycemic Load
6.58
Inflammation Score
-7
Nutrition Score
19.736521634071%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Eriodictyol
0.37mg
Hesperetin
1.13mg
Naringenin
0.13mg
Apigenin
1.08mg
Luteolin
0.06mg
Isorhamnetin
0.44mg
Kaempferol
0.07mg
Myricetin
0.09mg
Quercetin
1.82mg

Nutrients percent of daily need

Calories:316.88kcal
15.84%
Fat:14.5g
22.31%
Saturated Fat:3.31g
20.68%
Carbohydrates:35.38g
11.79%
Net Carbohydrates:25.15g
9.15%
Sugar:3.88g
4.31%
Cholesterol:7.53mg
2.51%
Sodium:787.85mg
34.25%
Alcohol:0.77g
100%
Alcohol %:0.48%
100%
Protein:13.75g
27.49%
Manganese:1.47mg
73.26%
Folate:189.54µg
47.39%
Fiber:10.23g
40.92%
Copper:0.71mg
35.69%
Vitamin B6:0.71mg
35.6%
Phosphorus:325.76mg
32.58%
Vitamin B1:0.42mg
28.16%
Iron:3.78mg
21%
Magnesium:76.96mg
19.24%
Selenium:12.12µg
17.32%
Zinc:2.48mg
16.5%
Potassium:562.75mg
16.08%
Vitamin B2:0.21mg
12.25%
Vitamin B3:2.43mg
12.15%
Vitamin B5:1.17mg
11.72%
Vitamin K:10.77µg
10.25%
Calcium:91.56mg
9.16%
Vitamin C:6.91mg
8.38%
Vitamin A:178.94IU
3.58%
Vitamin E:0.31mg
2.04%