Keywords: vegetarian, vegan, cardiovascular disease, diabetes, anti-inflammatory, healthy, quick, dairy-free, high fiber
Serves: 4
Prep Time: 15 minutes
Total Time: 15 minutes
Equipment: can opener, food processor, citrus zester (such as a Microplane)
Ingredients:
- 1 can (14-15 ounces) unsalted chickpeas, drained
- 1 garlic clove
- 1 teaspoon ground cumin
- 2 tablespoons tahini
- 1 tablespoon olive oil
- ¼ teaspoon salt
- 1 unwaxed lemon
Directions:
- Add all ingredients except the lemon to the food processor.
- Grate lemon zest (yellow part only) and add to the food processor. Then cut the lemon and add the juice to the food processor, using a strainer to catch the seeds.
- Blend everything until completely smooth. Add some water if too thick to blend.
- Adjust seasoning with salt and pepper to taste.
Variations:
- Use white beans or kidney beans instead of chickpeas.
- Add fresh herbs like parsley, mint, cilantro, or dill.
Notes:
- Use as a sandwich spread or eat with baby carrots as a healthy snack.
- Keeps for 5 days refrigerated.
Nutrition Notes:
- Hummus is a great high fiber spread or dip that can be used in sandwiches or as a snack with baby carrots. Chickpeas are a good source of plant-based protein and combining chickpeas with whole grains (such as on sandwich bread) creates a complete protein.
Savings Tip:
- Buy dried chickpeas in bulk and boil them yourself to save money. If canned chickpeas with salt are cheaper than the unsalted version, you can rinse the chickpeas in water to reduce sodium. Additionally, since beans last years in the pantry, you can stock up on dry beans or canned beans whenever they are on sale.
Nutrition Facts:
| Serving Size | 1 |
| Energy (kcal) | 189 |
| Fat (g) | 8 |
| Saturated (g) | 1 |
| Cholesterol (mg) | 0 |
| Sodium (mg) | 182 |
| Carbs (g) | 21 |
| Sugars (g) | 1 |
| Added Sugars (g) | 0 |
| Fiber (g) | 5 |
| Protein (g) | 7 |
| Vitamin D (IU) | 0 |
| Calcium (mg) | 91 |
| Iron (mg) | 2 |
| Potassium (mg) | 251 |