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Chickpea Hummus
Course/Meal:
- Appetizers
Main Ingredient:
- Chickpeas
Prep Time:
10 minutes
Makes:
2 cups This hummus is great to dip into with raw veggies or is a great addition to top off hamburgers or sandwiches. You could also enjoy it on it’s own in half a whole-wheat pita with tomatoes and cucumber slices. Try the variations for different flavours.
Ingredients:
- 1 can (19 oz/540 mL) chickpeas, drained and rinsed
- ½ cup (125 mL) chopped roasted red peppers or 1 red pepper, roasted, peeled and seeded
- ¼ cup (50 mL) tahini
- ½ tsp (2 mL) ground cumin
- 2 tbsp (25 mL) extra-virgin olive oil
- 2 tbsp (25 mL) water
- 1 tbsp (15 mL) lemon juice
- 1 small clove garlic, minced
Directions:
1.In food processor, pulse together chickpeas, peppers, tahini and cumin. With food processor running, add oil and water until very smooth. Pulse in lemon juice and garlic.
Sundried Tomato Version: Omit roasted red peppers. Use ¼ cup (60 mL) chopped sundried tomatoes that have been rehydrated in hot water and drained.
Roasted Vegetable Hummus: Omit roasted red peppers. Use ½ cup (125 mL) chopped roasted vegetables.
Storage: Keep in airtight container, refrigerated for up to 2 weeks.
Helpful Hint: Tahini is a toasted sesame seed paste that you can find in most grocery stores. You can also find it in health and bulk food stores. It adds a great nutty flavour to the hummus.
Nutrition Facts per serving:
Calories:
69
Fat:
4 g
Saturated:
1 g
Cholesterol:
0 mg
Sodium:
77 mg
Potassium:
80 mg
Carbohydrates:
7 g
Fibre:
1 g
Protein:
2 g
Developed by Emily Richards, P.H. Ec. © 2012 The Heart and Stroke Foundation.
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