Five Minute Hummus
Swap out chickpeas for black beans or lentils for a new twist on this quick and easy hummus recipe.
- Pulses
- Beans, Chickpeas, Lentils
- Prep Time
- 5 minutes
- Makes
- 6 servings
Nutrition
- Serving Size 1/3 cup (75 mL)
- Calories 159
- Fat 4 g
- Saturated Fat 0.4 g
- Carbohydrate 25 g
- Fibre 4 g
- Protein 8 g
- Sodium 86 mg
- Potassium 261 mg
- Folate 146 mcg
- Iron 3 mg
- Vitamin C 2 mg
- Calcium 47 mg
Ingredients
- 1 can (19 oz/540 mL) can chickpeas, drained & rinsed (yields 2 cups/500 mL cooked)
- 1/4 cup (50 mL) reduced calorie sundried tomato salad dressing
- 1/3 cup (75 mL) water
- 2 garlic cloves
Directions
Place all ingredients into a food processor or blender. Blend, adding water if necessary, to desired consistency.
Black Bean Dip
Use a 19 oz (540 mL) can of black beans instead of chickpeas, swap the sundried tomato dressing for 1/2 cup (125 mL) ranch dressing, add 1/2 tsp (2 mL) cumin, and eliminate water.
Lentil Dip
Use a 19 oz (540 mL) can of lentils instead of chickpeas, swap the sundried tomato dressing for 1/2 cup (125 mL) ranch dressing, add 1 tsp (5 mL) hot curry powder, and eliminate water.
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