Health Information Library

Hummus

April 9, 2020

Recipe

Hummus is traditionally made with chickpeas and served with pita bread.

SERVES 14

For a different taste, you can substitute white, butter or lima beans for chickpeas and 1 teaspoon toasted ground cumin seeds for the paprika.

Using a blender or food processor, puree the chickpeas. Add the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend well.

Add the reserved liquid, 1 tablespoon at a time, until the mixture has the consistency of a thick spread.

Serve immediately or cover and refrigerate until ready to serve.

2 cans (16 ounces each) reduced-sodium chickpeas, rinsed and drained except for 1/4 cup liquid
1 tablespoon extra-virgin olive oil
1/4 cup lemon juice
2 garlic cloves, minced
1/4 teaspoon cracked black pepper
1/4 teaspoon paprika
3 tablespoons tahini (sesame paste)*
2 tablespoons chopped Italian flat-leaf parsley

*Note: If you need to follow a gluten-free diet, check the label to make sure the brand of tahini is gluten-free.

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products Meats, poultry and fish 1/2 Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits 1 Meat and meat substitutes Milk and milk products Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats Fruits 1/2 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 88 Calories 9 g Total carbohydrate 0 mg Cholesterol 3 g Dietary fiber 2 g Monounsaturated fat Potassium 4 g Protein < 1 g Saturated fat 1/4 cup Serving size 80 mg Sodium 4 g Total fat