Hummus

Hummus

Servings 10 servings
Calories 150kcal

Ingredients

  • ¾ cup chickpeas
  • cup olive oil extra virgin
  • 3 tbsp tahini paste
  • 1 ½ tbsp lemon juice
  • 2 cloves garlic
  • ½ tsp sea salt
  • ½ tsp black pepper

Instructions

  • Cook the dry chickpeas or use canned.
  • Cheaper and tastes better to make your own.
  • Add beans to large bowl and cover with several inches of water. The beans triple in size.
  • Let soak for 8 hours or overnight.
  • To cook the soaked beans, add to large pot and bring to a boil.
  • Reduce heat and simmer to desired tenderness, 1 ½ to 2 hours. Make the beans soft for hummus. Firmer if for a salad or stew.
  • For smoother hummus, remove the skin from the chickpeas.
  • Combine chickpeas, olive oil, tahini, lemon juice, garlic, salt, and pepper in food processor.
  • Blend until smooth, about 5 minutes.
  • Taste and adjust as needed.

Notes

Vary the taste with 1 – 3 tsp of spices: cumin, sumac, harissa, or paprika.
Can add 1 cup roasted vegetables: eggplant, zucchini, bell peppers, or garlic.
Add ¾ cup chopped green olives. Blend toasted walnuts, almonds, or pine nuts.

Nutrition

Nutrition Facts
Hummus
Amount Per Serving (30 g)
Calories 150 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1.5g9%
Sodium 120mg5%
Potassium 154mg4%
Carbohydrates 10g3%
Fiber 3g13%
Sugar 2g2%
Protein 4g8%
Calcium 52mg5%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

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