UnlockFood.ca
Français

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.

Open-Face Tuna Sandwich with Pesto

Kid-tastic Chicken Fajitas