Recipes · Lebanese · Dips and Spreads
Hummus (Creamy Chickpea and Tahini Dip)
One serving has 576 kcal and 20 g protein, and at least a fifth of a woman's daily need of manganese (124%), copper (112%), phosphorus (57%), fiber (53%), thiamin (40%) and zinc (34%). Ready in 10 minutes.
- Preparation: 10 min
- Makes: 1 serving (298 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: sesame
Ingredients
- 200 g Chickpeas, canned
- 30 g Tahini
- 20 g Lemon juice
- 5 g Garlic, raw
- 12 g Olive oil
- 0.6 g Salt
- 0.5 g Cumin
- 30 g Water
Method
- Drain the chickpeas, reserving a little of the liquid, and rinse them.
- Blend the chickpeas with the tahini, lemon juice, garlic, cumin and salt until smooth, adding the water a little at a time to reach a creamy, spreadable consistency.
- Taste and adjust the lemon juice or salt to balance, then blend again until silky smooth, a minute or two longer than you think you need.
- Spread onto a plate, drizzle with the olive oil, and serve with warm flatbread or vegetables.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 576 kcal | 27% |
| Carbohydrates | 54.7 g | |
| Water | 186 mL | |
| Fiber | 15.8 g | 53% |
| Protein | 19.7 g | 41% |
| Tryptophan | 0.25 g | |
| Threonine | 0.75 g | |
| Isoleucine | 0.84 g | |
| Leucine | 1.4 g | |
| Lysine | 1.1 g | |
| Methionine | 0.36 g | |
| Cystine | 0.3 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.57 g | |
| Valine | 0.9 g | |
| Histidine | 0.55 g | |
| Fat | 33.9 g | |
| Monounsaturated | 15.9 g | |
| Polyunsaturated | 10.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 10 g | |
| Saturated | 4.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 234 mg | 23% |
| Copper | 1 mg | 112% |
| Iron | 5.3 mg | 30% |
| Magnesium | 85.1 mg | 27% |
| Manganese | 2.2 mg | 124% |
| Phosphorus | 401 mg | 57% |
| Potassium | 426 mg | 9% |
| Selenium | 17.3 µg | 31% |
| Sodium | 762 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 0.44 mg | 40% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 2 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.26 mg | 5% |
| Pyridoxine (vitamin B6) | 0.35 mg | 27% |
| Folate (vitamin B9) | 130 µg | 32% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 10.1 mg | 2% |
| Vitamin A | 3.2 µg | 0% |
| Vitamin C | 9.5 mg | 13% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.4 mg | 16% |
| Vitamin K | 14.1 µg | 16% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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