A thick Middle Eastern dip made from mashed chickpeas and «tahini» (sesame seed paste), seasoned with lemon juice, garlic, and olive oil.
Thanks to chickpeas, this recipe is an excellent source of fibre, folic acid, several minerals and vitamins B1, B3 (niacin) and B6.
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Soaking : 8 h Preparation : 15 min Cooking : 45 min
380 calories/serving
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Ingredients
| 1/2 cup | chickpeas / Garbanzo beans (dried) | 80 g | |
| 1 clove | garlic | ||
| 3 1/2 tbsp | Tahini paste | 60 g | |
| 2 tbsp | lemon | 3/4 lemon | |
| 1/4 cup | olive oil | 65 mL | |
| 1 pinch | salt [optional] | 0.2 g | |
| ground pepper to taste [optional] | |||
| 2 tsp | extra virgin olive oil [optional] | 10 mL | |
| 2 tsp | pine nuts [optional] | 5 g | |
| 1/4 tsp | paprika [optional] | 1 g | |
| 2 | pita breads | 90 g | |
| 2 stalks | celery | 140 g | |
| 2 | carrots | 200 g | |
| 4 | radishes | 60 g | |
| 1 | cucumbers, medium size | 260 g |
Before you start
The chickpeas must be soaked in water overnight. A blender or food processor will be very useful to purée thechickpeas.
Please note that this recipe uses dried chickpeas. For canned chickpeas, please see the corresponding recipe.
Method
- Cook the chickpeas about 45 min. Drain the chickpeas and reserve some of the cooking water to dilute thehummus.
- In a or food processor, purée the chickpeas with the garlic, tahini, lemon juice, and olive oil until the hummus is smooth. Add salt and pepper to taste. Add a few tablespoons of the cooking water, if necessary, to thin the hummus to the desired consistency.
- Transfer to a bowl. Drizzle with olive oil, sprinkle with pine nuts and a pinch of paprika (optional). Serve with pita bread and vegetables.
Observations
Keep up to 3 days, covered, in the refrigerator; 3 months in the freezer.
Nutrition Facts Table
per 1 serving (220 g)
Amount % Daily Value |
Calories 380 |
Fat 25 g 38 % |
Saturated 3.3 g 17 % |
Cholesterol 0 mg |
Sodium 190 mg 8 % |
Carbohydrate 35 g 12 % |
Fibre 6 g 24 % |
Sugars 6 g |
Net Carbs 29 g |
Protein 10 g |
Vitamin A 58 % |
Vitamin C 19 % |
Calcium 9 % |
Iron 23 % |
More info
Claims
This recipe is :
- Diet-related health claims :
- Artery-healthy, Heart-healthy
- Excellent source of :
- Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B1, Vitamin E, Vitamin K, Zinc
- Good source of :
- Copper, Fibre, Iron, Niacin, Phosphorus, Selenium
- Source of :
- Calcium, Omega-6, Pantothenic Acid, Vitamin B2, Vitamin B6, Vitamin C
- Low :
- Saturated Fat, Sodium
- Free :
- Added Sugar, Cholesterol, Trans Fat
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | 1 ½ |
| Fruits | 0 |
| Vegetables | 1 |
| Meat and Alternatives | ½ |
| Fats | 5 |
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This recipe is in the following categories
Beans/Legumes | Vegetables | First courses/Appetizers | | High Fibre | Low Cholesterol | Low Sodium | Halal | Kosher | Vegan | Low Saturated Fat | Vegetarian | Artery-healthy | Heart-healthy | High Iron | Buffet | co*cktail Party | Middle Eastern
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