Healthy Hummus (Low Oil)

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  • Number of servings: 6
  • Calories: 173


This is a really easy recipe and turns out to be some of the best and healthiest hummus you can have - most hummus I ever get out of my house has so much oil in it. This one only has a tablespoon! The best part is that you can use it as a dip or spread. Tell me what you think in the comments below! Also, you may want to check out my Sweet Red Bean Hummus, a sweet twist on this recipe :) Note: This recipe requires you to soak beans overnight. We prefer not to use canned beans because they have more than 4 times the sodium and nearly 3 times the calories! You'll want to save the water from soaking the beans. You'll need this to give the hummus a more spreadable consistency since you won't be using a ton of oil.

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Nutrition Facts

Serving Size

Serving Per Recipe About 6

Amount Per Serving

Calories 173 Calories from Fat 81
% Daily Value*
Total Fat 9g 13%
Saturated Fat 1g 6%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 12mg 0%
Total Carbohydrates 19g 6%
Dietary Fiber 5g 21%
Sugars 3g
Protein 7g 14%
Vitamin A 22IU 0% Vitamin C 6mg 9%
Calcium 75mg 7% Iron 2mg 11%
Vitamin E 1mg 2% Vitamin K 4µg 4%
Thiamin 0mg 13% Riboflavin 0mg 5%
Vitamin D 0IU 0% Niacin 1mg 5%
Vitamin B6 0mg 7% Vitamin B12 0µg 0%
Pantothenic acid 0mg 3% Folate 106µg 26%
Phosphorus 172mg 17% Magnesium 37mg 9%
Zinc 1mg Selenium 2µg
Copper 0mg Manganese 1mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Full Breakdown

% Daily Value *
Water 44g
Energy 173kcal
Energy 725kJ
Protein 7g 14%
Total lipid (fat) 9g 13%
Ash 1g
Carbohydrate, by difference 19g 6%
Fiber, total dietary 5g 21%
Sugars, total 3g
Calcium, Ca 75mg 7%
Iron, Fe 2mg 11%
Magnesium, Mg 37mg 9%
Phosphorus, P 172mg 17%
Potassium, K 223mg 6%
Sodium, Na 12mg 0%
Zinc, Zn 1mg
Manganese, Mn 1mg
Selenium, Se 2µg
Vitamin C, total ascorbic acid 6mg 9%
Niacin 1mg 5%
Folate, total 106µg
Folate, food 106µg 26%
Folate, DFE 106µg
Choline, total 25mg
Vitamin A, RAE 1µg
Carotene, beta 9µg
Vitamin A, IU 22IU 0%
Lutein + zeaxanthin 2µg
Vitamin E (alpha-tocopherol) 1mg 2%
Vitamin K (phylloquinone) 4µg 4%
Fatty acids, total saturated 1g 6%
16:0 1g
Fatty acids, total monounsaturated 4g
18:1 undifferentiated 4g
Fatty acids, total polyunsaturated 3g
18:2 undifferentiated 3g
Phytosterols 5mg
Arginine 1g
Aspartic acid 1g
Glutamic acid 1g
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