Hummus - Mayo Clinic

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Hummus

Print Products and services By Mayo Clinic Staff

Dietitian s tip

For a different taste, you can substitute white, butter or lima beans for chickpeas and 1 teaspoon toasted ground cumin seeds for the paprika.

Number of servings

SERVES 14 Healthy carbLow SodiumLow Fat

Ingredients

2 cans (16 ounces each) reduced-sodium chickpeas, rinsed and drained except for 1/4 cup liquid 1 tablespoon extra-virgin olive oil 1/4 cup lemon juice 2 garlic cloves, minced 1/4 teaspoon cracked black pepper 1/4 teaspoon paprika 3 tablespoons tahini (sesame paste)* 2 tablespoons chopped Italian flat-leaf parsley *Note: If you need to follow a gluten-free diet, check the label to make sure the brand of tahini is gluten-free.

Directions

Using a blender or food processor, puree the chickpeas. Add the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend well. Add the reserved liquid, 1 tablespoon at a time, until the mixture has the consistency of a thick spread. Serve immediately or cover and refrigerate until ready to serve.

Nutritional analysis per serving

Serving size 1 4 cup

Calories 88Total fat 4 gSaturated fat < 1 gTrans fat 0 gMonounsaturated fat 2 gCholesterol 0 mgSodium 80 mgTotal carbohydrate 9 gDietary fiber 3 gTotal sugars 2 gAdded sugars 0 gProtein 4 g

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy 1/2

Diabetes Meal Plan Choices

Starches 1 Meat and meat substitutes 1

DASH Eating Plan Servings

Nuts, seeds and dry beans 1/2 DASH diet: Recommended servings Sample DASH menus ShareTweet April 09, 2020

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