Hummus is a Middle Eastern dip or spread made from cooked, mashed chickpeas, blended with tahini, lemon juice, salt, and garlic. The commercial versions and restaurant versions usually also contain olive oil (sometimes, they’re swimming in it!), which I avoid because it adds little nutrition besides fat and calories. If you want, you can add a few whole olives as you blend.
That said, I think that every restaurant that serves sandwiches or appetizers ought to offer hummus. To me, it is the best sandwich ingredient outside of bread. (Or inside of bread, as the case may be!)
Hummus is high in iron and vitamin C and also has significant amounts of folate and vitamin B6. The chickpeas make it a good source of protein and dietary fiber. My recipe has 1.83 grams of monounsaturated fat per serving.
Hummus
2 cups or 16 oz can of chickpeas or garbanzo beans
1/4 cup lemon juice
2 Tablespoons tahini
2 cloves garlic, crushed
1/2 teaspoon salt
- Drain chickpeas and set aside liquid.
- Combine tahini and lemon juice in blender or food processor and blend until creamy.
- Add remaining ingredients, a little at a time.
- Blend for 3-5 minutes on low until thoroughly mixed and smooth.
- Add liquid from can or cooking pot, a little at a time, if too thick.
- Serve immediately with fresh, warm or toasted pita bread, or cover and refrigerate.
Servings: 5
Preparation Time: 10 minutes
Nutrition Facts
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.
Amount Per Serving
| Nutrient |
Amount |
DV |
| manganese |
0.98mg |
49% |
| folate | 151.49mcg | 38% |
| fiber |
7.01g |
28% |
| sodium |
498.98mg |
21% |
| copper |
0.42mg |
21% |
| phosphorus |
196.18mg |
20% |
| protein |
8.69g |
17% |
| iron |
3.08mg |
17% |
| thiamine |
0.19mg |
13% |
| magnesium |
47.78mg |
12% |
| vitamin C |
7.44mg |
12% |
| zinc |
1.63mg |
11% |
| fat |
6.2g |
10% |
| Calories |
184.7 |
9% |
| carbohydrates |
25.62g |
9% |
| potassium |
291.45mg |
8% |
| calcium |
75.94mg |
8% |
| selenium |
5.84mcg |
8% |
| vitamin B6 |
0.15mg |
8% |
| riboflavin |
0.09mg |
5% |
| vitamin K |
3.31mcg |
4% |
| niacin |
0.86mg |
4% |
| vitamin E |
0.33mg |
3% |
| pantothenic acid |
0.32mg |
3% |
| vitamin A |
28.22IU |
<1% |
| cholesterol |
0mg |
0% |
This blog uses the latest nutritional data available from the USDA (United States Department of Agriculture), and the FDA (United States Food and Drug Administration), as well as nutritional data provided by food growers and manufacturers about their products. We believe the information on this blog to be accurate. However, we are not responsible for typographical or other errors. Nutrition information for recipes is calculated by Living Cookbook based on the ingredients in each recipe based on statistical averages. Nutrition may vary based on methods of preparation, origin and freshness of ingredients, and other factors.
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Humane Living 