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PREP5mins
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COOK5mins
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READY IN10mins
- Number of servings: 6
- Calories: 173
Description
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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ingredient portion sizes
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Ingredients
- Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
- fresh garlic
- fresh lemon juice
- olive oil
- tahini
View this recipe's directions
ingredient portion sizes
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Nutrition Facts Chart
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|---|---|---|---|---|---|
| Calories: | 2,000 | 2,500 | |||
| Total Fat | Less Than | 65g | 80g | ||
| Sat Fat | Less Than | 20g | 25g | ||
| Chollesterol | Less Than | 300mg | 300mg | ||
| Sodium | Less Than | 2,400mg | 2,400mg | ||
| Total Carbohydrates | 300g | 375g | |||
| Dietary Fiber | 25g | 30g | |||
| Calories per gram: | |||||
| Fat 25% o Carbohydrates 56% o Protein 20% | |||||
Nutrition Facts
Serving Size
Serving Per Recipe About 6
| 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
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Nutrient
% Daily Value *
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|---|---|---|
| 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 | ||