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HUMMUS
03

HUMMUS

NUTRITION
HEALTHY RECIPES
Dec 28, 2024

HUMMUS

Hummus is a smooth, creamy dip made from blended chickpeas, tahini, lemon juice, garlic and olive oil. This versatile Middle Eastern dish is packed with protein, fibre and heart-healthy fats, making it a nutritious option for snacking, spreading on sandwiches, or serving as a party dip. Ground cumin adds a warm, earthy flavour, while fresh garlic gives it a pungent kick. Whether paired with pita bread, raw vegetables or used as a spread for wraps, hummus is a delicious and healthy addition to your table. It’s quick to prepare and can be easily customised with different flavours.

RECIPE CATEGORY

Appetiser, Snack, Side, Dip

SERVING SIZE

1 serving

CUISINE

Middle Eastern, Mediterranean

PREPARATION/TECHNIQUES

No-Cook, One-Pot Wonders, Quick & Easy, Prepared in Advance

OCCASION/HOLIDAY

Anniversary, Backyard BBQ, Birthday, Christmas, Cinco de Mayo, Cocktail Party, Easter, Fall, Family Reunion, Father’s Day, Graduation, Hanukkah, Memorial Day, Mother’s Day, New Year’s Eve, Picnic, Potluck, Ramadan, Spring, Summer, Thanksgiving, Valentines Day, Wedding, Winter

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Gluten-Free, Low Fat, Low Sodium, High Fibre, Healthy, Kosher, Organic, Quick & Easy, Low Cholesterol

DISH TYPE

Dip, Condiment, Spread, Side

INGREDIENTS OF HUMMUS

  • 50g cooked chickpeas
  • ½ tbsp tahini
  • 1 garlic clove
  • ½ tbsp lemon juice
  • ½ tbsp olive oil
  • ½ tsp ground cumin
  • Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 90
  • Protein: 3g
  • Fat: 5g
  • Carbohydrates: 9g
  • Fibre: 2g
  • Sodium: 80mg

PREPARATION

  • Blend Chickpeas And Garlic: Combine chickpeas and minced garlic in a blender or food processor. Blend until the mixture starts to smoothen.
  • Add Remaining Ingredients: Pour tahini, lemon juice, olive oil, cumin, salt, and pepper. Continue blending until the mixture becomes creamy and well combined.
  • Adjust Seasoning: Taste and adjust seasoning as needed. You can add more lemon juice, salt, or cumin to suit your preference.
  • Serve With A Drizzle Of Olive Oil: Transfer the hummus to a serving dish, drizzle with a little more olive oil, and serve with pita, veggies, or crackers.

PREP TIME

5 minutes

COOKING TIME

No cooking required

TIPS

  • Use Fresh Ingredients: Freshly cooked chickpeas and freshly squeezed lemon juice enhance the flavour of your hummus.
  • Adjust Consistency: Add some cold water or olive oil while blending for a creamier texture.
  • Peel The Chickpeas: If you want extra smooth hummus, peel the skins off the chickpeas before blending.

VARIATIONS

  • Roasted Red Pepper Hummus: Add roasted red peppers for a smoky, slightly sweet flavour.
  • Spicy Hummus: Blend some harissa or cayenne pepper for a spicy kick.
  • Herb-Infused Hummus: Add fresh herbs like parsley or coriander for a herby twist.

PREPPING AND STORAGE

  • Fridge Storage: Store hummus in an airtight container in the fridge for up to 5 days.
  • Freezing: Hummus freezes well; store in freezer-safe containers for up to 3 months. Thaw in the fridge overnight before serving.

Our Location

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Suite 1, 4 Arrenway Drive
Albany, Auckland
0800 BE EPIC (233 742) info@epicsocial.media

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