Hummus
This classic garbanzo bean dip is easy to make and a versatile dish. Serve hummus with fresh raw vegetables, on a piece of whole wheat pita bread or tortilla, on crackers, or as a sandwich filling.
- 20 minutes
- 8 Servings
- Less than $3.00
Hummus
This classic garbanzo bean dip is easy to make and a versatile dish. Serve hummus with fresh raw vegetables, on a piece of whole wheat pita bread or tortilla, on crackers, or as a sandwich filling.
- 20 minutes
- 8 Servings
- Less than $3.00
Ingredients
- 2 cups garbanzo beans, cooked
- 2 cloves garlic
- 1/4 cup lemon juice
- 1 tablespoon sesame tahini [sesame paste]
- 2 tablespoons olive oil
Steps
1
Wash hands with soap and water.
2
Mash the garbanzo beans until smooth (if you have a blender, put the beans and lemon juice into it and blend).
3
Add the garlic, lemon juice, tahini and oil. Mix well.
Ingredients
Serving Size: 1/6 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 117 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 13 g |
| Dietary Fiber | 4 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 4 g |
| Minerals | |
| Calcium | 29 mg |
| Potassium | 141 mg |
| Sodium | 102 mg |
| Copper | 139 mcg |
| Iron | 1 mg |
| Magnesium | 20 mg |
| Phosphorus | 78 mg |
| Selenium | 2 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 1 mcg RAE |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 3 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 4 mcg |
| Folate | 42 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Niacin | 0 mg |
| Choline | 20 mg |
Source:
- Simple Healthy Recipes
- Oklahoma Nutrition Information and Education
- ONIE Project