Middle Eastern · snack, side
Easy Creamy Hummus
Video by Downshiftology on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: Sesame. Check labels on stock, sauces and spice mixes.
A ¼-cup serve of chickpeas and tahini is a source of fibre (3 g) and folate, with mostly unsaturated fat from the tahini and olive oil, and less than half the salt of typical bought hummus.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Drain the chickpeas over a bowl and keep the liquid (aquafaba). 0:26
- Put the chickpeas, tahini, lemon juice, garlic, olive oil, cumin and salt in a blender or food processor. 0:34
- Add ⅓ cup of the chickpea liquid and blend about 30 seconds until very smooth, pushing it down into the blades; add more liquid for a thinner hummus. 1:43
- Spoon onto a plate, make a swirl with the back of a spoon, and finish with olive oil, paprika and parsley. 2:24
Tip. Makes about 4 cups. Keeps 3–4 days in the fridge or up to 3 months in the freezer. Add more garlic or lemon to taste.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 16
Where the energy comes from one serve
- Net carbs 24%
- Protein 13%
- Fat 63%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Folate Source15%
60 µg a serve, mostly from chickpeas (85%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
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Iron9%
1.7 mg a serve, mostly from chickpeas (52%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc7%
0.8 mg a serve, mostly from chickpeas (55%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium7%
3.8 µg a serve, mostly from tahini (69%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K6%
6.6 µg a serve, mostly from fresh parsley (47%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Magnesium5%
23 mg a serve, mostly from chickpeas (64%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E5%
0.7 mg a serve, mostly from olive oil (70%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium4%
49 mg a serve, mostly from tahini (65%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin B64%
0.1 mg a serve, mostly from chickpeas (68%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-34%
0.1 g a serve, mostly from tahini (42%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Potassium3%
130 mg a serve, mostly from chickpeas (67%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C3%
2.9 mg a serve, mostly from lemon juice (74%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin A0%
2.2 µg a serve, mostly from fresh parsley (36%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Downshiftology; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.