Hummus Without Tahini
Homemade hummus without tahini makes for the perfect protein-packed snack. Made with chickpeas, this zesty hummus is a great balance between healthy fats, complex carbs, and plant-based protein. Enjoy it as a snack or as a meal with a green salad and pita bread.
Servings: 8 Servings
Calories: 99kcal
Equipment
Ingredients
- 1 15 oz can garbanzo beans drained and rinsed
- 3 tablespoons extra virgin olive oil
- 3-4 tablespoons ice water (start with 3)
- 2 tablespoons lemon juice freshly squeezed (about 1/2 lemon juice)
- 2 cloves garlic minced
- 1/2 teaspoon ground cumin
- 1/2 teaspoon salt
Instructions
- Add all ingredients into a food processor and blend until well combined and smooth. (If you want it to be less thick, add up to 1-2 tablespoons more ice water.)
- Scoop into low-rimmed serving bowl or plate. Drizzle olive oil on top, along with fresh herbs such as parsley. Serve with pita bread and veggies.
Notes
Nutrition For Mental Health
One cup of cooked chickpeas has 45 grams of carbohydrates (12.5 grams of fiber), 4 grams of fat, and 14.5 grams of protein. They are rich in manganese, folate, copper, iron, zinc, and phosphorus. Garbanzo beans are also a good source of magnesium, thiamine, selenium, potassium, and vitamin B6. A systematic review found that low serum levels of zinc are associated with higher rates of anxiety. Storage Tips
Spoon your homemade hummus into an airtight container, and it will keep in your fridge for up to 4-5 days. Since it’s so easy to make, you can whip up another batch when you’ve scooped up every last bit!
One cup of cooked chickpeas has 45 grams of carbohydrates (12.5 grams of fiber), 4 grams of fat, and 14.5 grams of protein. They are rich in manganese, folate, copper, iron, zinc, and phosphorus. Garbanzo beans are also a good source of magnesium, thiamine, selenium, potassium, and vitamin B6. A systematic review found that low serum levels of zinc are associated with higher rates of anxiety. Storage Tips
Spoon your homemade hummus into an airtight container, and it will keep in your fridge for up to 4-5 days. Since it’s so easy to make, you can whip up another batch when you’ve scooped up every last bit!
Nutrition
Calories: 99kcal | Carbohydrates: 8g | Protein: 3g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 304mg | Potassium: 94mg | Fiber: 3g | Sugar: 0.2g | Vitamin A: 11IU | Vitamin C: 2mg | Calcium: 23mg | Iron: 1mg
