Middle Eastern dip or spread made from chickpeas. It is high in proteins and can be used as healthy alternative for high fats dips.
Portion Size: ¾ th cup
Serving Size: 2 tbsp
Chick Peas, soaked and cooked 1 cup Approx 25-30 g)
Tahini Sauce 1 tbsp (link to the Tahini recipe )
Olive oil 1 tbsp
Garlic Minced 1-2 cloves
Cold Water 2 – 3 tbsp
Cumin Seeds ½ tsp
Salt As suggested by the dietitian
Add tahini, cold water, olive oil, cumin and garlic to a food processor. Puree until smooth.
Add in the chickpeas. Puree for 3-4 minutes or until the hummus is smooth. Add cold water gradually to get desired consistency.
Serve immediately, garnished with your desired toppings. Or transfer to a sealed container and refrigerate for up to 3 days.
Nutritional content per serving
|Energy Kcal||Protein g||Sodium mg||Potassium mg||Phosphorus mg||Fibre g|
Note: 1 cup raw chickpea (186 g) = Soaked Overnight (441 grams) = Pressure cooked for 3 whistles (464 g)By - Mrinal Pandit, Chief Dietitian. NephroPlus