|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 15g||19%|
|Saturated Fat 2g||10%|
|Total Carbohydrate 63g||23%|
|Dietary Fiber 12g||44%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Hummus is probably one of the best known Middle Eastern foods due to its popularity worldwide. The chickpea-based dip can be found in most conventional grocery stores in North America and on many non-Middle Eastern restaurant menus.
The word hummus comes from the Egyptian word for chickpeas, the typical primary ingredient, although lots of other beans can be used instead. Variations of the modern-day hummus recipe can be found as early as the 13th century in Egyptian cookbooks.
Hummus is typically served as part of an appetizer (or mezze) tray alongside falafel, eggplant, and tahini sauce. Fresh or toasted pita bread, as well as vegetables, can be dipped into it. It also makes a filling and nutritious snack.
It's often flavored with spices, such as cumin or sumac, and can be served garnished with olive oil, chopped tomatoes, cucumber slices, parsley or cilantro, chickpeas, and pine nuts.
The ready availability of the ingredients to make hummus is partly responsible for its popularity in countries like Egypt, Jordan, and Syria. And, its compatibility with both meat and dairy makes it suitable for Jewish dietary laws and, therefore, popular in Israel.
Watch Now: The Shortcut to Soaking and Cooking Dried Chickpeas
- 1 (16-ounce) can of chickpeas, or garbanzo beans
- 1/4 cup liquid from the can of chickpeas
- 3 to 5 tablespoons lemon juice, depending on taste
- 1 1/2 tablespoons tahini, sesame paste
- 2 cloves garlic, peeled and crushed
- 1/2 teaspoon salt
- 2 tablespoons olive oil
- Handful of fresh parsley, optional garnish
Gather the ingredients.
Drain the chickpeas and set aside the liquid from the can. Combine the drained chickpeas, lemon juice, sesame paste, crushed garlic, and salt in a blender or food processor. Add 1/4 cup of the reserved liquid from the chickpeas. Blend for 3 to 5 minutes on low until thoroughly mixed and smooth.
Place in a serving bowl, and create a shallow well in the center of the hummus.
Add a small amount (1 to 2 tablespoons) of olive oil in the well. Garnish with parsley (optional).
Serve immediately with fresh, warm or toasted pita bread, or cover and refrigerate.
- For a spicier hummus, add a sliced red chile or a dash of cayenne pepper.
- For a tahini-free hummus, try this vegan low-fat hummus recipe.