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Quick and Easy Hummus

Makes 500 mL (2 cups)

Preparation Time: 5 min

This dip is perfect to enjoy as a snack with vegetables or whole grain crackers. Use it as a sandwich spread instead of mayonnaise or mustard for an extra hit of protein and fibre.

Ingredients

1 can (19 oz) reduced sodium chickpeas, drained and rinsed 540 mL
1/4 cup tahini (sesame seed paste) 60 mL
1 tsp ground cumin 5 mL
1/4 cup sodium reduced vegetable broth 60 mL
1/2 tsp grated lemon rind 2 mL
1 tbsp lemon juice 15 mL
2 tbsp water (or more as desired) 30 mL
1  clove garlic, minced 1 

Instructions

Step 1
In a food processor bowl, combine chickpeas, tahini and cumin. Pulse until coarse. Add broth, lemon rind and juice and water, adding more as necessary to make a smooth textured hummus. Whirl until very smooth. Stir in garlic.

Tips

Take hummus to the next level with these fantastic variations:
 
Navy Bean Hummus: Omit chickpeas and tahini. Replace with 1 can (19 oz/540 mL) reduced sodium navy beans, drained and rinsed. Stir in 2 tbsp (30 mL) chopped fresh basil with the garlic.
 
Roasted Red Pepper Hummus: Omit tahini and use 1 cup (250 mL) chopped roasted red peppers instead. 
 
Herbed Hummus: Stir in 1/4 cup (60 mL) of your favourite chopped herbs, such as basil, parsley, cilantro or mint.
 
Sundried Tomato Hummus: Add 1/2 cup (125 mL) soaked sundried tomatoes, and use the reserved soaking liquid instead of the vegetable broth.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 60 mL (1/4 cup)
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 108
8%
Fat / Lipides 5 g
Saturated / saturés 1 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 0 mg
6%
Sodium / Sodium 132 mg
4%
Carbohydrates / Glucides 13 g
9%
Fiber / Fibres 2 g
Sugars / Sucres 1 g
Protein Protéines 4 g
Vitamin A / Vitamine A
4%
Vitamin C / Vitamine C
3%
Calcium / Calcium
10%
Iron / Fer
© All rights reserved. Health Canada and Heart and Stroke Foundation of Canada, 2014. Reproduced with permission from the Minister of Health, 2014. Recipe was developed by Emily Richards, P.H. Ec.

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