Hummus

Hummus originates in the Middle East


Made with chickpeas which are a great source of protein and also are a source of iron and fibre. This recipe is really easy to make yourself and can be stored in the fridge.


Ingredients - Serves 3 Adults

  • 200g / 7 oz. tinned chickpeas or dried chickpeas that have been soaked and cooked
  • 2 teaspoons of lemon juice
  • 1 clove of garlic
  • 100ml / 3½ fl oz. of water
  • 50ml / 2 fl oz. of tahini
  • Salt and pepper to taste

Method

  1. Put the chickpeas, lemon juice, tahini, garlic, salt and pepper in a blender and blend
  2. Add a little of the water to make a stiff paste
  3. The amount of water you need will vary so add a little at a time
  4. You can add a little more salt and pepper or lemon juice to taste
  5. You can also add some olive oil for extra richness, but extra oil means extra calories!

Serving Suggestions

Serve on wholegrain pita bread

info

Use a little olive oil or sesame oil if you can’t get hold of any tahini

Disclaimer

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Hummus

Serves

3 Adults

3 Adults

Preparation Time

5 Minutes

5 Minutes

Cost

Low

Low

Utensils Needed

Hand Blender, Mixing Bowl

Hand BlenderMixing Bowl
1/3 of the recipe contains
Energy
781kj
188kcal
9%
Fat
11.7g
17%
Saturates
1.6g
8%
Sugars
0.4g
0%
Salt
0.4g
7%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (120g)
Energy650Kj 781Kj
156Kcal 188Kcal
Fat9.7g 11.7g
(of which saturates)1.3g 1.6g
Carbohydrate8.3g 9.9g
(of which sugars)0.3g 0.4g
Fibre3.7g 4.5g
Protein7g 8.4g
Salt0.3g 0.4g

Recipe rating

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