Hummus

Dietician's Tip

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

Ingredients

  • 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.

Directions

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.

Serving Information

SERVES 14

Nutritional analysis per serving

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

DASH Eating Plan Servings

Nuts, seeds and dry beans: 1/2

Diabetes Meal Plan Choices

Meat and meat substitutes: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1/2

Last Updated Apr 9, 2020


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