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Hummus

Hummus in a bowl
Makes: 8 Servings
Preparation Time: 20 minutes

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.

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

  1. Wash hands with soap and water.
  2. Mash the garbanzo beans until smooth (if you have a blender, put the beans and lemon juice into it and blend).
  3. Add the garlic, lemon juice, tahini and oil. Mix well.

Notes

Learn more about:

Source:

Simple Healthy Recipes
Oklahoma Nutrition Information and Education
ONIE Project

Nutrition Information

Serving Size: 1/6 of recipe
Nutrients Amount
Total Calories 111
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 151 mg
Carbohydrates 11 g
Dietary Fiber 4 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 36 mg
Iron 1 mg
Potassium 127 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 111
Total Fat 6 g
Saturated Fat 1 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 g
Dietary Fiber 4 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 36 mg
Potassium 127 mg
Sodium 151 mg
Copper 0 mg
Iron 1 mg
Magnesium 23 mg
Phosphorus 75 mg
Selenium 2 mg
Zinc 1 mg
Vitamins
Vitamin A 1 mcg
Vitamin B6 0.4 mg
Vitamin B12 0.0 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 0.0 mg
Niacin 0 mg
Choline 18 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1/4 cups

Write a review

Simple recipe that allows you to add or subtract. I doubled the amount of garlic and squeezed in a lot more lemon. Our household eats more garlic and lemons/ lemon juice than most people.

11/03/21
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