Heart-Healthy Classic Hummus
Creamy, flavorful, and irresistibly smooth, this Heart-Healthy Classic Hummus is the perfect nutritious dip for your next snack or gathering. Made with wholesome ingredients like protein-packed canned chickpeas, nutty tahini, heart-healthy olive oil, and freshly squeezed lemon juice, this recipe comes together in just 10 minutes—no cooking required! A hint of garlic and a dash of cumin add depth, while optional garnishes like paprika and parsley brighten up the presentation. Ideal as a veggie dip, spread for wraps, or side for whole-grain pita, this versatile hummus is a low-sodium, high-fiber addition to any heart-smart diet. Taste the goodness in every bite and elevate your snacks with this guilt-free classic!
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Ingredients
- 15 ounce can (drained and rinsed) canned chickpeas
- 0.25 cup tahini
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 2 large garlic cloves
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 2 ounces (4 tablespoons) cold water
- 0.25 teaspoon (optional, for garnish) ground paprika
- 1 tablespoon chopped (optional, for garnish) fresh parsley
Directions
Step 1
1. Begin by draining and rinsing the canned chickpeas under cold water to help reduce additional sodium.
Step 2
2. In a food processor, combine the drained chickpeas, tahini, olive oil, lemon juice, garlic cloves, ground cumin, and salt.
Step 3
3. Blend the mixture until it becomes smooth, pausing to scrape down the sides as necessary.
Step 4
4. Gradually add the cold water to the food processor while blending until you achieve a creamy consistency.
Step 5
5. Taste and adjust the seasoning if necessary, adding more lemon juice or a pinch of salt to balance flavors.
Step 6
6. Transfer the hummus to a serving bowl.
Step 7
7. Drizzle with a little extra virgin olive oil and sprinkle with a pinch of paprika and some chopped fresh parsley for garnish, if using.
Step 8
8. Serve the hummus with fresh vegetable sticks, whole-grain pita bread, or use as a healthy spread.
Nutrition Facts
| Serving size | 803.5 grams (803.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1056 |
| Total Fat 71.30g | 91% |
| Saturated Fat 10.90g | 55% |
| Polyunsaturated Fat 0.00g | |
| Cholesterol 0mg | 0% |
| Sodium 2501mg | 109% |
| Total Carbohydrate 78.20g | 28% |
| Dietary Fiber 23.40g | 84% |
| Total Sugars 11.50g | |
| Protein 32.10g | 64% |
| Vitamin D 0IU | 0% |
| Calcium 4834mg | 372% |
| Iron 21435mg | 119083% |
| Potassium 1111mg | 24% |
Source of Calories