Hummus

Dietician's Tip

Serve this easy Mediterranean spread with warmed whole-wheat pita bread. For a different taste you can substitute white, butter or lima beans for garbanzos and 1 teaspoon toasted ground cumin seeds for the paprika.

Ingredients

  • 2 cans (16 ounces each) reduced-sodium garbanzos, 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.

Directions

In a blender or food processor, add the garbanzos. Process to puree. Combine 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.

Serving Information

Serves 14

Nutritional analysis per serving

Calories: 79
Total carbohydrate: 10 g
Cholesterol: 0 mg
Dietary fiber: 2.5 g
Monounsaturated fat: 1 g
Protein: 3 g
Saturated fat: <1 g
Serving size: 1/4 cup
Sodium: 182 mg
Total fat: 3 g

DASH Eating Plan Servings

Nuts, seeds and dry beans: 1/2

Diabetes Meal Plan Choices

Nonstarchy vegetables: 2

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1/2

Last Updated May 20, 2014


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