Healthy Recipes
Hummus

Updated: 4/9/2020

SERVES 14

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.

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

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy 1/2

DASH Eating Plan Servings

Nuts, seeds and dry beans 1/2

Diabetes Meal Plan Exchanges

Meat and meat substitutes 1
Starches 1

Dietitian 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.


Content from Mayo Clinic