Hummus

Name: Hummus
Prep time: 20 minutes
Total time: 20 s
Yield: 8

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

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.

Notes

Learn more about:

Source:

Simple Healthy Recipes
Oklahoma Nutrition Information and Education
ONIE Project

Nutrition Information

Serving Size: 1/6 of recipe

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Nutrients	Amount
Total Calories	117
Total Fat	6 g
Saturated Fat	1 g
Cholesterol	0 mg
Sodium	102 mg
Carbohydrates	13 g
Dietary Fiber	4 g
Total Sugars	2 g
Added Sugars included	0 g
Protein	4 g
Vitamin D	0 mcg
Calcium	29 mg
Iron	1 mg
Potassium	141 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	117
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 mg
Omega 3 - DHA	0 mg
Cholesterol	0 mg
Carbohydrates	13 g
Dietary Fiber	4 g
Total Sugars	2 g
Added Sugars included	0 g
Protein	4 g
Minerals
Calcium	29 mg
Potassium	141 mg
Sodium	102 mg
Copper	139 mcg
Iron	1 mg
Magnesium	20 mg
Phosphorus	78 mg
Selenium	2 mcg
Zinc	1 mg
Vitamins
Vitamin A	1 mcg RAE
Vitamin B6	0.1 mg
Vitamin B12	0 mg
Vitamin C	3 mg
Vitamin D	0 mcg
Vitamin E	1 mg
Vitamin K	4 mcg
Folate	42 mcg DFE
Thiamin	0.1 mg
Riboflavin	0 mg
Niacin	0 mg
Choline	20 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
	Protein Foods	1 ounces

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