Hummus
Smooth chickpea and tahini dip with lemon and garlic, served with cucumber and pepper sticks.
- Hands-on
- 15 min
- Total time
20 min, show breakdown
- Prep 15 min
- Cook 0 min
- Clean up 5 min
- Pans
- 0
- Ingredients
- 10
- Cost/serving
- $1.59
Per serving
- Calories
- 214
- Protein
- 7.4 g
- Fiber
- 6.6 g
- Net carbs
- 17 g
- Fat
- 11 g
High in (% Daily Value per serving): Vitamin C 93%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, vegan, dairy-free, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 4
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
1 can canned chickpeas, drained and rinsed (240 g)
Same amount as: about 1½ cups.
3 tbsp tahini (45 g)
Same amount as: 45 mL.
3 tbsp lemon juice (45 g)
Same amount as: 45 mL, 1 lemon squeezed from fresh lemons.
1 clove garlic, smashed (3 g)
Same amount as: 1 tsp fresh minced garlic, ½ tsp jarred minced garlic, ⅛ tsp garlic powder.
½ tsp ground cumin (1.1 g)
Same amount as: 2 mL.
3 tbsp water (45 g), ice cold
Same amount as: 45 mL.
1 tbsp olive oil (14 g)
Same amount as: 15 mL.
¼ tsp paprika (0.6 g)
Same amount as: 1 mL.
- 1 medium cucumber (300 g)
- 2 medium red bell peppers (240 g)
- salt, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
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Healthier swaps
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Optional
Adds about 0 kcal per serving.
Quantities are for 4 servings. Hummus keeps 5 days in the fridge. Cut the vegetables on the day you eat them.
Nutrition Facts
4 servings per recipe
Serving size 1 plate (234 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 214 | ||
| Total fat | 11 g | 15% | |
| Saturated fat | 1.5 g | 8% | |
| Cholesterol | 0 mg | 0% | |
| Sodium | 252 mg | 11% | |
| Total carbohydrate | 23 g | 9% | |
| Dietary fiber | 6.6 g | 24% | |
| Total sugars | 4.8 g | ||
| Net carbs† | 17 g | ||
| Protein | 7.4 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 96 mg | 7% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 372 mg | 8% | |
| Vitamin A | 103 mcg | 11% | |
| Vitamin C | 83 mg | 93% | |
| Vitamin E | 1.7 mg | 12% | |
| Vitamin K | 19 mcg | 16% | |
| Thiamin (B1) | 0.21 mg | 18% | |
| Riboflavin (B2) | 0.15 mg | 11% | |
| Niacin (B3) | 1.4 mg | 9% | |
| Vitamin B6 | 0.31 mg | 18% | |
| Folate | 70 mcg | 18% | |
| Vitamin B12 | 0 mcg | 0% | |
| Magnesium | 77 mg | 18% | |
| Zinc | 1.3 mg | 12% | |
| Selenium | 5.5 mcg | 10% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Drain and rinse the chickpeas.
Blend the tahini and lemon juice for 30 seconds.
Done looks like: Thick and pale, like whipped peanut butter. Add the chickpeas, garlic, cumin and a pinch of salt. Blend 1 minute, scraping down the sides.
With the blender running, add the cold water 1 tablespoon at a time. Blend 2 minutes more.
Done looks like: Very smooth and light. It holds soft swirls on a spoon. Taste and add salt or lemon. Spread in a bowl, drizzle with the oil and dust with paprika.
Cut the cucumber and peppers into sticks. Serve with the hummus.
Equipment
Blender $30–100
What to look for
- Handles frozen fruit without stalling
- Jar that is easy to take apart and rinse
Skip: Expensive high-speed blenders unless you blend every day. A personal blender works for one serving.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Grainy hummus | Not blended long enough. | Blend a full 3 minutes in total. Peeling the chickpeas makes it even smoother. |
| Too thick to blend | Not enough liquid. | Add cold water 1 tablespoon at a time until it moves. |
| Bitter or harsh | Old tahini or too much raw garlic. | Taste the tahini first. Start with half a clove. |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.