Hummus
SuperfoodExceptional nutritional value
Chickpea and tahini dip.
Hummus is a Middle Eastern dip of cooked chickpeas blended with tahini, lemon juice, garlic and olive oil. It supplies plant protein and fiber, and most of its fat, which comes from the tahini and olive oil, is unsaturated. Eaten with raw carrot, cucumber or bell pepper instead of pita, it makes a lighter snack.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 8g | 14.3% |
| Fat | 17g | 24.3% |
| Carbs | 14g | 4.7% |
| Simple Sugars | 4.9g | Estimate |
| Complex Carbs | 3.1g | Estimate |
| Fiber | 6g | 24.0% |
| Water | 58g | 2.3% |
| Calories | 240 | 10.7% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.3 | g | 11.5% |
| Monounsaturated | 8.71 | g | 34.8% |
| Polyunsaturated | 5.01 | g | 38.5% |
| Omega-3 | 1.503 | g | Estimate |
| Omega-6 | 3.507 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.82 | mg |
| Vitamin E | 1.2 | mg |
| Selenium | 6.82 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 1.12 | mcg | 0.1% |
| vitamin B1 | 0.233 | mg | 19.4% |
| vitamin B2 | 0.102 | mg | 7.8% |
| vitamin B3 | 1.05 | mg | 6.6% |
| vitamin B6 | 0.117 | mg | 6.9% |
| vitamin B9 | 123 | mcg | 30.8% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 3.82 | mg | 4.2% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 1.2 | mg | 8.0% |
| vitamin K | 6.44 | mcg | 5.4% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 88.5 | mg | 8.8% |
| iron | 3.14 | mg | 17.4% |
| magnesium | 43.8 | mg | 10.9% |
| phosphorus | 202 | mg | 28.9% |
| potassium | 250 | mg | 9.6% |
| sodium | 328 | mg | 14.3% |
| zinc | 1.58 | mg | 14.4% |
| copper | 0.433 | mg | 48.1% |
| manganese | 0.856 | mg | 37.2% |
| selenium | 6.82 | mcg | 12.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 224 | mg | 32.0% | 138% |
| Isoleucine | 343 | mg | 24.5% | 113% |
| Leucine | 581 | mg | 21.3% | 94% |
| Lysine | 458 | mg | 21.8% | 94% |
| Methionine | 271 | mg | 25.8% | 116% |
| Phenylalanine | 663 | mg | 37.9% | 160% |
| Threonine | 306 | mg | 29.1% | 121% |
| Tryptophan | 104 | mg | 37.1% | 156% |
| Valine limiting | 367 | mg | 20.2% | 91% |
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Allergens
Recipe
See full recipeIngredients
- Cooked chickpeas 400 g
- Tahini 80 g
- Lemon juice 3 tbsp
- Garlic 1 clove
- Olive oil 3 tbsp
- Ground cumin 1/2 tsp
- Salt to taste
- Ice water 3 tbsp
Instructions
- 1
For the smoothest texture, simmer the chickpeas a few minutes and rub off the loose skins.
- 2
Blend tahini with lemon juice and garlic first until pale and thick.
- 3
Add the chickpeas, cumin and salt and blend to a paste.
- 4
With the machine running, drizzle in olive oil and ice water until silky and light.
- 5
Taste and adjust with more lemon or salt.
- 6
Spread in a bowl, swirl the surface, drizzle with olive oil and dust with paprika before serving.