Hummus

35 ratings

Prep Time:5 mins

Serves:3 Adults

Cost:Low

Made with chickpeas which are a great source of protein and also are a source of iron and fibre. This recipe is really easy to make yourself and can be stored in the fridge.

About this recipe

Use a little olive oil or sesame oil if you can’t get hold of any tahini

Ingredients

200g / 7 oz. tinned chickpeas or dried chickpeas that have been soaked and cooked
2 teaspoons of lemon juice
1 clove of garlic
100ml / 3½ fl oz. of water
50ml / 2 fl oz. of tahini
Salt and pepper to taste

Method

Put the chickpeas, lemon juice, tahini, garlic, salt and pepper in a blender and blend
Add a little of the water to make a stiff paste
The amount of water you need will vary so add a little at a time
You can add a little more salt and pepper or lemon juice to taste
You can also add some olive oil for extra richness, but extra oil means extra calories!

What you will need

Hand blender
Mixing bowl

Serving suggestions

Serve on wholegrain pita bread

Nutritional Information:

All our recipes are nutritionally analysed by our team of experts.

1/3 of the recipe contains

Energy

791kj

190kcal

10%

Fat

12g

17%

Saturates

1.6g

Sugars

0.5g

Salt

FOOD SAFETY

Catering for large groups

If you're cooking a meal for friends or family, you need to consider that you’ll probably be cooking for more people than usual, maybe cooking foods you don’t cook very often and possibly storing larger amounts of food than usual.

HEALTHY EATING

Fats, Spreads and Oils

We all need some fats in our diet to stay healthy. They provide energy and some vitamins. Eating too much or the wrong types of fat can be unhealthy.

"Leftovers stored in the fridge should be eaten within three days"

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