Mayo Clinic Health Library

Recipe: Chickpea hummus

Updated: 05-19-2011

Dietitian's tip: For a more traditional version, replace the vinegar with lemon juice and the olive oil with tahini (sesame paste).

Ingredients

Serves: 6

  • 2/3 cup dried chickpeas (garbanzos), picked over and rinsed, soaked overnight, and drained
  • 3 cups water
  • 2 cloves garlic
  • 1 bay leaf
  • 3/4 teaspoon salt
  • 1 tablespoon olive oil
  • 3/4 cup plus 2 tablespoons sliced green (spring) onion
  • 2 tablespoons sherry vinegar
  • 3 tablespoons chopped fresh cilantro (fresh coriander)
  • 1 teaspoon ground cumin

Directions

In a large saucepan over high heat, combine the chickpeas, water, garlic cloves, bay leaf and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are very tender, 50 to 60 minutes. Drain and discard the bay leaf, reserving the garlic and 1/2 cup of the cooking liquid.

In a blender or food processor, combine the chickpeas, cooked garlic, olive oil, 3/4 cup green onion, vinegar, cilantro, cumin and the remaining 1/4 teaspoon salt. Process to puree. Add the reserved cooking liquid, 1 tablespoon at a time, until the mixture has the consistency of a thick spread.

In a small serving bowl, stir together the chickpea mixture and the remaining 2 tablespoons green onion. Serve immediately, or cover and refrigerate until ready to serve. Makes about 1 1/2 cups.

Nutritional Analysis per serving
  • Calories: 103
  • Total carbohydrate: 14 g
  • Cholesterol: 0 mg
  • Dietary fiber: 4 g
  • Monounsaturated fat: 2 g
  • Protein: 4 g
  • Saturated fat: 0 g
  • Sodium: 300 mg
  • Total fat: 4 g
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

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