Chickpea Spread - Hummus Recipe


Preparation Time5 MinDifficulty LevelVery Easy
Health IndexHealthyServings6
Interest Group


 Onion1 Small, quartered
 Italian parsley1⁄2 Bunch (50 gm), rinsed
 Cooked garbanzos/One 19 ounce can chickpeas, drained2 Cup (32 tbs)
 Ground cumin1⁄4 Teaspoon
 Ground coriander1⁄4 Teaspoon
 Dried oregano1⁄2 Teaspoon
 Ground black pepper To Taste
 Garlic1 Clove (5 gm), pressed
 Lemon juice2 Tablespoon (From Half A Lemon)
 Olive oil/Vegetable oil2 Tablespoon
 Salt To Taste

Nutrition Facts

Serving size

Calories 150 Calories from Fat 58

% Daily Value*

Total Fat 7 g10.2%

Saturated Fat 0.87 g4.4%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 203.6 mg8.5%

Total Carbohydrates 19 g6.2%

Dietary Fiber 5.1 g20.5%

Sugars 3.7 g

Protein 5 g11%

Vitamin A 15% Vitamin C 26.9%

Calcium 5.5% Iron 13.9%

*Based on a 2000 Calorie diet


1. In a food chopper or liquidizer, add the onion and parsley.
2. Pulse until finely chopped.
3. Add the garbanzo beans, spices and seasonings and garlic.
4. Blend to a paste of slightly grainy consistency.
5. Stir in the lemon juice and olive oil.

6. Serve this as a spread for sandwiches, a dip for pita triangles and veggies or as a topping for pita pockets stuffed with veggies.
7. Garnish dip with toasted sesame seeds or paprika if you like