Classic hummus with veggie sticks
Smooth, lemony homemade hummus with carrot and cucumber sticks for dipping. Takes 10 minutes with canned chickpeas.
- Total time
- 10 min
- Servings
- 4
- Calories
- 210
- Protein
- 8 g
- Protein
- 8 g 14%
- Carbs
- 26 g 48%
- Fat
- 9 g 38%
- Vegetarian
- Vegan
- Pescatarian
- Dairy-free
- Egg-free
- Gluten-free
- Nut-free
- No pork or alcohol
- No added sugar
Ingredients
- 250 gchickpeas, cooked or canned, drained
- 2 tbsptahini
- 3 tbsplemon juice
- 1 clovegarlic
- 1 tbspolive oil
- ½ tspcumin
- 45 mlwater, ice-cold
- ½ tspsalt
- 200 gcarrot, cut into sticks
- 200 gcucumber, cut into sticks
Steps
- Blend the chickpeas, tahini, lemon juice, garlic, cumin and salt in a food processor for 1 minute.
- With the motor running, add the cold water a little at a time and blend for 2 to 3 minutes until very smooth.
- Spoon into a bowl, drizzle with the oil and serve with the vegetable sticks. Keeps in the fridge for 4 days.
What a serving gives you
High in Dietary fiber (26% DV), Copper (43% DV), Manganese (39% DV), Vitamin A (47% DV), Folate (33% DV)
Low in cholesterol
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 210 kcal | 106 kcal | |
| Protein | 7.74 g | 3.91 g | 15% |
| Carbohydrate | 26.5 g | 13.4 g | 10% |
| Dietary fiber | 7.18 g | 3.63 g | 26% |
| Total sugars | 6.54 g | 3.31 g | |
| Added sugars | ≥0 g | ≥0 g | ≥0% |
| Starch | ≥1.13 g | ≥0.571 g | |
| Water | 152 g | 76.8 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 9.29 g | 4.7 g | 12% |
| Saturated fat | 1.24 g | 0.628 g | 6% |
| Trans fat | ≥0 g | ≥0 g | |
| Monounsaturated fat | 4.4 g | 2.22 g | |
| Polyunsaturated fat | 2.92 g | 1.48 g | |
| Omega-3 ALA | ≥0.001 g | ≥0.001 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 92.1 mg | 46.6 mg | 7% |
| Iron | 2.98 mg | 1.51 mg | 17% |
| Magnesium | 51.6 mg | 26.1 mg | 12% |
| Phosphorus | 193 mg | 97.4 mg | 15% |
| Potassium | 466 mg | 236 mg | 10% |
| Sodium | 340 mg | 172 mg | 15% |
| Zinc | 1.55 mg | 0.784 mg | 14% |
| Copper | 0.391 mg | 0.198 mg | 43% |
| Manganese | 0.887 mg | 0.449 mg | 39% |
| Selenium | 5.22 mcg | 2.64 mcg | 9% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 421 mcg | 213 mcg | 47% |
| Vitamin C | 9.84 mg | 4.98 mg | 11% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 1.09 mg | 0.553 mg | 7% |
| Vitamin K | 19.4 mcg | 9.79 mcg | 16% |
| Thiamin (B1) | 0.216 mg | 0.109 mg | 18% |
| Riboflavin (B2) | 0.124 mg | 0.063 mg | 10% |
| Niacin (B3) | 1.31 mg | 0.66 mg | 8% |
| Pantothenic acid (B5) | ≥0.516 mg | ≥0.261 mg | ≥10% |
| Vitamin B6 | 0.203 mg | 0.102 mg | 12% |
| Folate | 130 mcg | 65.8 mcg | 33% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 36.9 mg | 18.7 mg | 7% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | ≥0.09 g | ≥0.046 g | |
| Threonine | ≥0.365 g | ≥0.184 g | |
| Isoleucine | ≥0.343 g | ≥0.173 g | |
| Leucine | ≥0.56 g | ≥0.283 g | |
| Lysine | ≥0.479 g | ≥0.242 g | |
| Methionine | ≥0.128 g | ≥0.065 g | |
| Cystine | ≥0.144 g | ≥0.073 g | |
| Phenylalanine | ≥0.406 g | ≥0.205 g | |
| Tyrosine | ≥0.219 g | ≥0.11 g | |
| Valine | ≥0.351 g | ≥0.178 g | |
| Arginine | ≥0.783 g | ≥0.396 g | |
| Histidine | ≥0.216 g | ≥0.109 g | |
| Alanine | ≥0.374 g | ≥0.189 g | |
| Aspartic acid | ≥0.889 g | ≥0.449 g | |
| Glutamic acid | ≥1.54 g | ≥0.779 g | |
| Glycine | ≥0.355 g | ≥0.179 g | |
| Proline | ≥0.322 g | ≥0.163 g | |
| Serine | ≥0.387 g | ≥0.196 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |