Hummus (Chickpea Dip) Recipe


Difficulty LevelVery EasyHealth IndexHealthy
MethodMain Ingredient


 Canned chickpeas19 Ounce, rinsed and drained (1 can)
 Fresh lemon juice1⁄2 Cup (8 tbs)
 Tahini1⁄4 Cup (4 tbs)
 Garlic2 Clove (10 gm), minced
 Vegetable oil1 Teaspoon (acceptable)
 Ground cumin1⁄2 Teaspoon (to taste)
 Cayenne pepper1⁄8 Teaspoon (optional)
 Black pepper To Taste
 Salt1⁄4 Teaspoon (optional)
 Water1⁄4 Cup (4 tbs)
 Finely chopped fresh parsley1⁄2 Cup (8 tbs)

Nutrition Facts

Serving size: Complete recipe

Calories 1122 Calories from Fat 382

% Daily Value*

Total Fat 45 g69.7%

Saturated Fat 6.1 g30.3%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 2131.6 mg88.8%

Total Carbohydrates 152 g50.6%

Dietary Fiber 28.3 g113.2%

Sugars 3.2 g

Protein 39 g78.8%

Vitamin A 34.2% Vitamin C 171.7%

Calcium 32.7% Iron 67.7%

*Based on a 2000 Calorie diet


In a blender or a food processor fitted with a metal blade, combine chickpeas, lemon juice, tahini, garlic, oil, cumin, cayenne, pepper, salt and water.
Blend, scraping sides occasionally.
If mixture is too thick, add more water, a few drops at a time.
The mixture should be a smooth paste.
Stir in parsley.