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Hummus

Hummus

50 Ratings
50 Ratings
Recipe Image
Hummus
Makes: 8 Servings
Total Cost: $$$$
Preparation Time: 20 minutes

This classic garbanzo bean dip is easy to make and a versatile dish. Serve hummus with fresh raw vegetables, on a piece of whole wheat pita bread or tortilla, on crackers, or as a sandwich filling.

Ingredients

  • 2 cups garbanzo beans, cooked (chickpeas)
  • 2 cloves garlic (minced)
  • 1/4 cup lemon juice
  • 1 tablespoon sesame tahini ((sesame paste) or substitute peanut butter for a sweet taste)
  • 2 tablespoons olive oil

Directions

  1. Wash hands with soap and water.
  2. Mash the garbanzo beans until smooth (if you have a blender, put the beans and lemon juice into it and blend).
  3. Add the garlic, lemon juice, tahini and oil. Mix well.
     

Notes

Serve hummus with fresh raw vegetables, on a piece of pita bread or flour tortilla, on any cracker, or as a sandwich filling on toasted bread.
Learn more about garlic and lemons.

Source:

Simple Healthy Recipes
ONIE Project - Oklahoma Nutrition Information and Education

Nutrition Information

Serving Size: 1/6 of recipe
Nutrients Amount
Total Calories 117
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 102 mg
Carbohydrates 13 g
Dietary Fiber 4 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 29 mg
Iron 1 mg
Potassium 141 mg
N/A - data is not available
Nutrients Amount
Total Calories 117
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 13 g
Dietary Fiber 4 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 29 mg
Potassium 141 mg
Sodium 102 mg
Copper 139 mcg
Iron 1 mg
Magnesium 20 mg
Phosphorus 78 mg
Selenium 2 mcg
Zinc 1 mg
Vitamins
Vitamin A 1 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0 mg
Vitamin C 3 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 4 mcg
Folate 42 mcg DFE
Thiamin 0.1 mg
Riboflavin 0 mg
Niacin 0 mg
Choline 20 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/4 cups
Protein Foods 1 ounces

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025