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Hummus

Hummus

50 Ratings
50 Ratings
Recipe Image
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. Mash the garbanzo beans until smooth (if you have a blender, put the beans and lemon juice into it and blend).
2. 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 157
Total Fat 8 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 138 mg
Carbohydrates 18 g
Dietary Fiber 5 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 6 g
Vitamin D 0 mcg
Calcium 40 mg
Iron 2 mg
Potassium 190 mg
N/A - data is not available
Nutrients Amount
Total Calories 157
Total Fat 8 g
Saturated Fat 1 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 18 g
Dietary Fiber 5 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 6 g
Minerals
Calcium 40 mg
Potassium 190 mg
Sodium 138 mg
Copper 187 mcg
Iron 2 mg
Magnesium 27 mg
Phosphorus 105 mg
Selenium 3 mcg
Zinc 1 mg
Vitamins
Vitamin A 1 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0 mcg
Vitamin C 4 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 5 mcg
Folate 56 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 0 mg
Choline 27 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/4 cups
Protein Foods 1 1/2 ounces

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