Chickpea Hummus (without Tahini)

Number of Servings: 6 (166g)
Active Time: 20 min.
Total Time: 9 hours
Chickpea Hummus without Tahini

Cilantro and cumin give this hummus a decidedly southwestern spin. Serve it with whole grain tortilla chips or, better yet, fresh veggies for some excellent snacking. Garnish with a splash of hot sauce for a little extra color and to punch the flavor up a notch.

Tip: If you need to make this in a hurry, swap the dried out for 2 cups of canned chickpeas.

Ingredients

  • ⅔ cup dried chickpeas
  • 3 cups water
  • 2 cloves garlic
  • 1 bay leaf
  • ¾ tsp. salt, divided
  • ½ tsp. cumin
  • 3 Tbsp. chopped fresh cilantro
  • 3 Tbsp. lime juice
  • ¾ cup sliced green onion
  • 1 Tbsp. olive oil

Directions

  1. Soak chickpeas in cold water overnight. Rinse and drain.
  2. In a large saucepan over high heat, combine the chickpeas, water, garlic cloves, bay leaf and ½ teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are very tender (50-60 minutes). Drain and discard the bay leaf, reserving the garlic and ½ cup of the cooking liquid.
  3. In a blender or food processor, combine all ingredients except reserved cooking liquid. Process to puree. Add the reserved cooking liquid, 1 tablespoon at a time, until the mixture has the consistency of a thick spread.

Nutrition Facts

6 servings per container

Serving Size 166g

Amount per serving
Calories 110
% Daily Value*
Total Fat 3.5g 4%
Saturated Fat 0.5g 0%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg 0%
Sodium 305mg 13%
Total Carbohydrate 16g 6%
Dietary Fiber 3g 11%
Total Sugars 3g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 10g
Protein 5g
Vitamin D 0mcg 0%
Calcium 30.3mg 2%
Iron 1.3mg 6%
Potassium 210mg 4%
Vitamin A 9mcg 2%
Vitamin C 6mg 6%
Vitamin E 0.6mg 6%
Vitamin K 30.8mcg 25%
Thiamin 0.1mg 8%
Riboflavin 0.1mg 8%
Niacin 1.2mg 6%
Vitamin B6 0.1mg 6%
Folate 133mcg 33%
Vitamin B12 0mcg 0%
Biotin 0.4mcg 0%
Chloride 0mg 0%
Pantothenate 0.4mg 0%
Phosphorus 63.5mg 6%
Iodine 0.3mcg 0%
Magnesium 22.3mg 6%
Zinc 0.7mg 10%
Selenium 0.2mcg 0%
Copper 0.2mg 20%
Manganese 4.8mg 210%
Chromium 0mcg 0%
Molybdenum 0mcg 0%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Water, Garbanzo Beans, Green Onion, Lime Juice, Olive Oil, Garlic, Salt, Cilantro, Cumin, Bay Leaf.

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