It’s easy to make your own hummus at home, starting with a can of chickpeas!
- Serving Size 1/4 cup (60 mL)
- Calories 129
- Fat 9 g
- Saturated Fat 1 g
- Cholesterol 0 mg
- Carbohydrate 10 g
- Fibre 2 g
- Sugars 1 g
- Protein 4 g
- Sodium 202 mg
- Potassium 169 mg
- Folate 28 mcg
- Iron 1 mg
- 1 can (19 oz/540 mL) chickpeas, drained & rinsed (yields 2 cups/500 mL cooked chickpeas)
- 1/3 cup (75 mL) tahini
- 1 clove garlic, minced
- 1/4 cup (60 mL) fresh lemon juice
- 3 Tbsp (45 mL) canola oil
- 1/2 tsp (2 mL) ground cumin
- 1/2 tsp (2 mL) salt (more or less to taste)
- 1/3 cup (75 mL) water
- 1/2 tsp (2 mL) hot pepper sauce
- Crackers, naan, pita bread or fresh veggies for dipping
Place chickpeas in a blender or food processor with tahini, garlic, lemon juice, oil, cumin and salt.
Purée, adding just enough water to make the mixture creamy and smooth. Use more than the 1/3 cup (75 mL) water if needed.
Add hot pepper sauce to your liking.
Transfer to a bowl and serve with crackers, naan or pita cut into wedges and assorted fresh vegetables.
- Hummus makes a great sandwich spread.
- Tahini is a sesame seed paste sold in the Middle Eastern food section of your grocery store.
- Unsalted, unsweetened peanut butter may replace tahini.