Go Back
Print

Hummus

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.

Instructions

  1. Using a blender or food processor, puree the chickpeas. Add the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend well.
  2. Add the reserved liquid, 1 tablespoon at a time, until the mixture has the consistency of a thick spread.
  3. Serve immediately or cover and refrigerate until ready to serve.

Recipe Notes

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

Nutritional analysis per serving

Serving size: 1/4 cup

  • Calories88
  • Total fat4 g
  • Saturated fat 1 g
  • Trans fat0 g
  • Monounsaturated fat2 g
  • Cholesterol0 mg
  • Sodium80 mg
  • Total carbohydrate9 g
  • Dietary fiber3 g
  • Total sugars2 g
  • Added sugars0 g
  • Protein4 g