Hummus, a nutritious blend of chickpeas, olive or canola oil, pureed sesame seeds (also called “tahini”), lemon juice, spices, and garlic is a nutritious dip or spread. Don’t worry too much about the calories from fat, since it contains mostly the healthy, unsaturated fats from healthy oils. Since it is higher in calories, just make sure not to eat it by the cupful. A little goes a long way. Spread it on pita bread or whole-grain crackers and dip vegetables into it. Carrots dipped in hummus are amazing!
Legumes such as chickpeas from which hummus is made, are a great source for both complex carbohydrates and protein. Tahini, the second most important ingredient, is rich in minerals, fatty acids like Omega-3, and amino acids.
Homemade Hummus Recipe
Ingredients
1 1/2 cups (275g) cooked garbanzo beans
4 ounces (115g) silken tofu, well-drained
1/4 cup (10g) parsley, chopped
5 Tbsp (75mL) lemon juice
1 Tbsp (15mL) lime juice
1–2 cloves fresh garlic
1 Tbsp (15mL) olive oil
1/3 cup (80g) sesame tahini
1 1/2 tsp (9g) sea salt*
Cumin and paprika to taste
Directions
Blend all ingredients in a food processor until desired consistency is achieved. Garnish with a dash of paprika on top. Serve warm or chilled.
Nutrition Facts
Calories: 180
Total Fat: 14g (Saturated Fat 2g)
Cholesterol: 0mg
Sodium: 710mg
Total Carbohydrate: 12g (Dietary Fiber 4g, Sugars 1g)
Protein: 7g
(analyzed for 5 servings)
This post is part of a series on healthy and low calorie snacks: