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

Ingredients:

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

Preparation:

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
106.2 3.1 2.81 132.43 64.7 1.73

Note: 1 cup raw chickpea (186 g) = Soaked Overnight (441 grams) = Pressure cooked for 3 whistles (464 g)

  By - Mrinal Pandit, Chief Dietitian. NephroPlus