Hummus – Mayo Clinic

By Mayo Clinic Staff

Dietitian’s suggestion:

For a various taste, you can substitute white, butter or lima beans for chickpeas and one teaspoon toasted floor cumin seeds for the paprika.

Number of servings

SERVES 14

  1. Healthy carb
  2. Small Extra fat

Elements

  1. two cans (sixteen ounces each individual) lowered-sodium chickpeas, rinsed and drained apart from for one/4 cup liquid
  2. one tablespoon extra-virgin olive oil
  3. one/4 cup lemon juice
  4. two garlic cloves, minced
  5. one/4 teaspoon cracked black pepper
  6. one/4 teaspoon paprika
  7. three tablespoons tahini (sesame paste)*
  8. two tablespoons chopped Italian flat-leaf parsley
  9. *Be aware: If you require to comply with a gluten-totally free diet, check out the label to make guaranteed the brand name of tahini is gluten-totally free.

Instructions

Applying a blender or food items processor, puree the chickpeas. Insert the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend effectively.

Insert the reserved liquid, one tablespoon at a time, until finally the combination has the regularity of a thick distribute.

Serve straight away or include and refrigerate until finally ready to serve.

Dietary examination for each serving

Serving measurement: one/4 cup

  • Energy 88
  • Whole unwanted fat 4 g
  • Saturated unwanted fat
  • Trans unwanted fat g
  • Monounsaturated unwanted fat two g
  • Cholesterol mg
  • Sodium eighty mg
  • Whole carbohydrate nine g
  • Nutritional fiber three g
  • Whole sugars two g
  • Additional sugars g
  • Protein 4 g

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