Healthy Hummus Four Ways Recipe
- Breakfast
- Snack
- Sides
- Vegetarian
- Vegan
- Gluten-free
- Dairy-free
- BBQ
- Lunchbox
- Quick
- Dip
- EBLL Orange and Yellow
- EBLL Blue and Purple
- EBLL Whites and Brown
- Legumes
- Nut-free
- Egg-free
- Grain-free
- Seafood-free
- Can be dairy-free
- Can be gluten-free
- Vegetarian
- Footy Finals
- Melbourne Cup
- 5-ingredients
- Everyday Meals
- Sauces and Dips
- Celebrations
- Everyday fuel
Ingredients
- 1/2 clove garlic, peeled
- 1 x 400g can no-added-salt chickpeas
- 1 tbs hulled tahini paste
- 2 tbs olive oil
- 2 tbs lemon juice
- 1 1/2 tsp ground cumin, optional
- to taste pepper and salt
Method
CLASSIC HUMMUS:
- Mince or grate the garlic. If you are using a food processor with a small bowl you can use it to do the garlic too.
- Drain and rinse the chickpeas and add to the food processor with the other ingredients.
- Blitz the ingredients (except pepper and salt), adding a tablespoon of very cold water at a time to help it blend. Keep adding water and blitzing until it’s smooth and a texture you like.
- Taste, and season with pepper and salt if required.
ROAST PUMPKIN:
- Add 1 cup (175 g) roasted pumpkin and 2 cloves roasted garlic.
BEETROOT AND MINT:
- Add 225 g tin of beetroot, drained (or roasted beetroot) and fresh mint.
MEDITERRANEAN:
- Add 2 tablespoons olives and 2 tablespoons sundried tomatoes.
-
Ingredients
Serving Suggestion: This recipe requires a food processor or blender to get a nice smooth texture.
Comment: The nutrition information below is for the classic hummus.
Healthy tip!
Having a party? Serve vegie sticks and water crackers with salsa rather than high-fat chips and dips.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 283 kJ | 589 kJ |
| Protein | 2.8 g | 5.7 g |
| Fat, total | 3.5 g | 7.3 g |
| — saturated | 0.4 g | 0.9 g |
| Carbohydrate | 4.7 g | 9.9 g |
| — sugars | 0.3 g | 0.7 g |
| Sodium | 96 mg | 199 mg |
| Fibre | 2.1 g | 4.5 g |
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