Hummus
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.
- Yield
- 8 Servings
- Serving size
- 1/6 of recipe
- Rating
- 3.91 of 5 (54 ratings)
Food groups
- Vegetables: 1/4 cups
Ingredients
- 2 cups garbanzo beans, cooked (also known as 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
- Wash hands with soap and water.
- Mash the garbanzo beans until smooth (if you have a blender, put the beans and lemon juice into it and blend).
- Add the garlic, lemon juice, tahini and oil.
- Mix well.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 110.75 |
| Total Fat | 5.98 g |
| Saturated Fat | 0.84 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 11.12 g |
| Dietary Fiber | 3.53 g |
| Total Sugars | 2.07 g |
| Added Sugars included | 0 g |
| Protein | 4.09 g |
| Calcium | 36 mg |
| Potassium | 127 mg |
| Sodium | 151.36 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 23 mg |
| Phosphorus | 75 mg |
| Selenium | 2 mg |
| Zinc | 1 mg |
| Vitamin A | 1 mcg |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 1 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 3 mcg |
| Folate | 21 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Niacin | 0 mg |
| Choline | 18 mg |
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Source
Recipe by: Simple Healthy Recipes — Oklahoma Nutrition Information and Education — ONIE Project
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/hummus. Federal works are public domain in the United States.