Mayo Clinic Health Library

Recipe: Hummus

Updated: 04-01-2008

Dietitian's tip: Serve this easy Mediterranean spread with warmed whole-wheat pita bread. For a different taste you can substitute white, butter or lima beans for garbanzos and 1 teaspoon toasted ground cumin seeds for the paprika.

Ingredients

Serves: MAKES 3 CUPS

2 cans (16 ounces each) reduced-sodium garbanzos, rinsed and drained except for 1/4 cup liquid
1 tablespoon extra-virgin olive oil
1/4 cup lemon juice
2 garlic cloves, minced
1/4 teaspoon cracked black pepper
1/4 teaspoon paprika
3 tablespoons tahini (sesame paste)
2 tablespoons chopped Italian flat-leaf parsley

Directions

In a blender or food processor, add the garbanzos. Process to puree. Combine the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend well. Add the reserved liquid, 1 tablespoon at a time until the mixture has the consistency of a thick spread. Serve immediately or cover and refrigerate until ready to serve.

Nutritional Analysis per serving
  • Calories: 48
  • Total carbohydrate: 6 g
  • Cholesterol: 0 mg
  • Dietary fiber: 2 g
  • Monounsaturated fat: 1 g
  • Protein: 2 g
  • Saturated fat: < 1 g
  • Sodium: 106 mg
  • Total fat: 2 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings