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A Hummus Recipe That's Delicious, Quick and Easy to Make

Posted Dec 09 2008 11:22pm


Hummus is made from garbanzos (or chickpeas), which are nutritious legumes that I like to keep on hand for quick meals. It’s easy and saves money to cook the dried beans, but canned chickpeas are even easier and are ready to be used at a moment’s notice.

You can sprinkle them onto a salad for a hearty addition or add them to soups. A dish that most people are familiar with is hummus.

Here’s a quick and easy recipe:

  • 2-3 cups garbanzos (drained; reserve 1/4 cup liquid)
  • 1/4 cup tahini (sesame seed paste, made of ground sesame seeds)
  • juice of 1 lemon
  • 1-2 cloves garlic, chopped
  • 1 tablespoon dried parsley
  • 1 teaspoon ground cumin
  • 1/8-1/4 teaspoon cayenne
  • 1/2 teaspoon sea salt

Place the ingredients in a food processor and process until smooth, adding reserved liquid if necessary. Eat with whole wheat pita breads and/or raw vegetables. Another way I enjoy this is as a sandwich spread with a small amount of sweet pickle relish, lettuce and tomato.

Good Nutrition

Garbanzos are low in fat and a good source of vitamin B6, iron, magnesium, calcium and zinc, as well as other nutrients, as you can see from this table.

Garbanzos, cooked, no salt
Nutritional Value per 100 g (3.5 oz) - 160 kcal
NutrientAmountRDI*
Dietary fiber7.6 g 
Fat2.59 g 
Protein8.86 g 
Thiamin (vitamin B1)0.116 mg9%
Riboflavin (vitamin B2)0.063 mg4%
Niacin (vitamin B3)0.526 mg4%
Pantothenic acid (vitamin B5)0.286 mg6%
Vitamin B60.139 mg11%
Folate172 mcg43%
Vitamin C1.3 mg2%
Vitamin E0.35 mg2%
Vitamin K4 mcg4%
Calcium49 mg5%
Iron2.89 mg23%
Magnesium48 mg13%
Phosphorus168 mg24%
Potassium291 mg6%
Sodium7 mg0%
Zinc1.53 mg15%

* RDI (Reference Daily Intake or Recommended Daily Intake ) is the daily dietary intake level of a nutrient which was originally considered to be sufficient to meet the requirements of nearly all healthy individuals. This is used to determine the Daily Value which is printed on food labels in the U.S. and Canada. RDIs are based on the older Recommended Dietary Allowances (RDA) from 1968. Newer RDA's have since been introduced but the RDIs are still used for nutrition labeling.

Hummus is delicious and satisfying. It’s readily available at the supermarket, but it’s so easy to prepare at home… you’ll save money and be assured you are getting the healthiest and tastiest version of this dish.

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