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

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
Nutrient	Amount	RDI*
Dietary fiber	7.6 g
Fat	2.59 g
Protein	8.86 g
Thiamin (vitamin B1)	0.116 mg	9%
Riboflavin (vitamin B2)	0.063 mg	4%
Niacin (vitamin B3)	0.526 mg	4%
Pantothenic acid (vitamin B5)	0.286 mg	6%
Vitamin B6	0.139 mg	11%
Folate	172 mcg	43%
Vitamin C	1.3 mg	2%
Vitamin E	0.35 mg	2%
Vitamin K	4 mcg	4%
Calcium	49 mg	5%
Iron	2.89 mg	23%
Magnesium	48 mg	13%
Phosphorus	168 mg	24%
Potassium	291 mg	6%
Sodium	7 mg	0%
Zinc	1.53 mg	15%

*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.

Return from Hummus to Healthy Recipes.

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