Dip - hommus
Preparation time:
Recipe highlights Serves: 3
- Good source of calcium, fibre, folate, iron
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Gluten free
- Egg free
- Vegetarian
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Ingredients
- 1 cup dry chickpeas, (or use 3 cups (540 g) canned, drained)
8 cups water, (1 litre)
2 cloves garlic
1/2 cup tahini, (125ml)
1/2 cup low fat yoghurt, (125ml)
2 tablespoons lemon juice
2 teaspoons sesame oil
Cooking method
-
1. If using dry chickpeas, bring water and chickpeas to the boil,
cover and turn off heat. Leave to stand for one hour.
2. Drain water from chickpeas and add 4 cups of fresh water. Bring to the boil, cover and simmer for 45 minutes. Drain.
3. Place cooked or canned chickpeas in blender with remaining ingredients and purée until smooth.
Notes: (60 minutes standing time for dried chickpeas). Tahini is a sesame seed paste used in Middle Eastern dishes. This simple purée is great as a dip or served with a plate of marinated vegetables, olives and bread. It’s also good on toast.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 153.75g | 100.00g |
| Energy (kJ) | 1392.11kJ | 905.43kJ |
| Protein (g) | 14.22g | 9.25g |
| Total fat (g) | 21.17g | 13.77g |
| - Saturated fat (g) | 2.68g | 1.74g |
| - Polyunsaturated fat (g) | 9.78g | 6.36g |
| - Monounsaturated fat (g) | 7.28g | 4.73g |
| Cholesterol (mg) | 0.00mg | 0.00mg |
| Carbohydrate-available (g) | 16.08g | 10.46g |
| CarbohydrateSE (g) | 16.08g | 10.46g |
| - Sugars (g) | 1.30g | 0.84g |
| Water (g) | 82.34g | 53.55g |
| Dietary fibre (g) | 11.74g | 7.64g |
| Thiamin (mg) | 0.08mg | 0.05mg |
| Riboflavin (mg) | 0.19mg | 0.12mg |
| Niacin (mg) | 3.26mg | 2.12mg |
| Niacin equivalents (mg) | 6.71mg | 4.36mg |
| Vitamin C (mg) | 7.65mg | 4.97mg |
| Total folate (ug) | 62.87ug | 40.89ug |
| Total vitamin A equivalents (ug) | 69.35ug | 45.10ug |
| Retinol (ug) | 0.00ug | 0.00ug |
| Beta carotene equivalents (ug) | 413.04ug | 268.65ug |
| Sodium (mg) | 309.84mg | 201.52mg |
| Potassium (mg) | 311.09mg | 202.33mg |
| Magnesium (mg) | 145.42mg | 94.58mg |
| Calcium (mg) | 321.45mg | 209.07mg |
| Phosphorus (mg) | 311.17mg | 202.39mg |
| Iron (mg) | 8.07mg | 5.25mg |
| Zinc (mg) | 2.45mg | 1.59mg |
Contributed by:
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Source: The Good Gut Cookbook
This recipe was orginally published as:
Hommus dip
Recipe publication date on: 06/23/2003
Last reviewed on: 04/07/2013
