Top Rated Middle EasternView Recipe
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Hummus
This Middle Eastern dip is often served with pitta bread or vegetable crudites.
What you need
- 150 g dried chickpeas
- 2 cloves garlic, peeled and crushed
- seasoning
- 90 ml tahini
- freshly squeezed juice of 2 lemons
- 1 tsp olive oil
- 1 pinch paprika
Method
Drain the chickpeas. Place in a saucepan. Cover with plenty of fresh water. Bring to the boil and boil briskly for at least 10 min. Then simmer for 60-90 min until tender.
Drain and rinse the chickpeas. Place in a food processor or blender. Whizz to make a smooth paste. Add the garlic, seasoning, tahini and lemon juice and process. Add a little water if the paste is too thick. Season to taste.
Spoon the hummus into a serving bowl. Pour a little oil over the surface. Garnish with a sprinkling of paprika.
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Preparation 10 minutes Cook 1 hour, 10 minutes Total 1 hour, 20 minutes -
Energy 282 kcal/serving Fat 23.3 g/serving Carbohydrates 110.34 g/serving Glycaemic Index 23 Glycaemic Load 6.61 
Serving suggestion
Garnish with chopped fresh parsley and black olives, halved and pitted.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1183 | 1801 | 10475 | 8350 |
| Energy (kcal) | 282 | 430 | 2500 | 2000 |
| Protein (g) | 11.3 | 17.2 | ||
| Carbohydrate (g) | 28.4 | 43.2 | 345 | 275 |
| Fat (g) | 15.3 | 23.3 | 95 | 70 |
| Fat (saturated) (g) | 2.06 | 3.13 | ||
| Fibre (g) | 7.65 | 11.6 | ||
| Sodium (mg) | 17.2 | 26.2 | ||
| Salt (equivalent) (g) | 0.04 | 0.07 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 10.3 | 15.7 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.26 | 0.39 | 2 |
| Vitamin C (mg) | 4.36 | 6.64 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.96 | 1.46 | 10 |
| Zinc (mg) | 2.35 | 3.57 | 15 |
| Calcium (mg) | 74.2 | 112 | 800 |
| Folate (mcg) | 231 | 351 | 200 |
| Iron (mg) | 3.39 | 5.16 | 14 |
| Magnesium (mg) | 65.2 | 99.3 | 300 |
| Niacin (mg) | 1.88 | 2.85 | 18 |
| Pantothenic acid (mg) | 0.61 | 0.93 | 6 |
| Riboflavin (mg) | 0.11 | 0.17 | 1.6 |
| Phosphorous (mg) | 317 | 483 | 800 |
| Thiamin (mg) | 0.54 | 0.82 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
- Vegan
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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