Sides & Snacks· Mediterranean

Smooth Hummus

Name: Smooth Hummus
Prep time: 10 min
Total time: 10 min
Yield: 6 servings
Cuisine: Mediterranean
Ingredients: 1 can chickpeas, drained (reserve liquid); 1/4 cup tahini; 1 lemon, juiced; 1 clove garlic; 3 tbsp olive oil; Salt to taste

Silky blended chickpeas with tahini, lemon and garlic.

Low-CarbMediterraneanHigh-FiberVeganGluten-Free

🧺 You have 0/6 tracked ingredients — missing Chickpeas (Garbanzo Bean, Sesame Seed Butter (Tahini), Lemon, Garlic +2.

6Serves

10mPrep

0mCook

10mTotal

EasyLevel

Ingredients

Make

servings

·1 can chickpeas, drained (reserve liquid)~240 g↗ Chickpeas (Garbanzo Bean
·1/4 cup tahini~60 g↗ Sesame Seed Butter (Tahini)
·1 lemon, juiced~50 g↗ Lemon
·1 clove garlic~3 g↗ Garlic
·3 tbsp olive oil~41 g↗ Olive Oil
·Salt to taste~3 gSalt

Steps

1Blend tahini and lemon juice first until creamy.
2Add garlic, chickpeas, oil and salt.
3Blend, adding reserved chickpea liquid a spoon at a time until smooth.
4Spread in a bowl, drizzle with olive oil and serve.

Tips

💡Blending the tahini and lemon first is the secret to a fluffy texture.

Nutrition · 1 serving (~66 g)

🔥 Calories188

🥩 Protein5.3g11% DV

🍞 Carbs14g5% DV

🥑 Fat13g17% DV

🌿 Fiber3.4g12% DV

Sugar 2.1 gSodium 286 mg

Vitamins

Folate88mcg22%

Thiamin0.13mg11%

Vitamin E1.4mg9%

Vitamin B60.13mg8%

Vitamin K8.3mcg7%

Vitamin C4.5mg5%

Niacin0.78mg5%

Riboflavin0.05mg4%

Vitamin A0.50mcg0%

Minerals

Copper0.37mg41%

Manganese0.67mg29%

Iron2.0mg11%

Phosphorus126mg10%

Zinc1.1mg10%

Magnesium33mg8%

Selenium3.4mcg6%

Potassium190mg4%

Calcium47mg4%

Estimated per serving — for guidance, not a measured label.

What drives the score

76/100

Grade A

Nutrient density25/35

Protein quality8/15

Fiber7/10

Healthy fats10/10

Bioactives12/15

Glycemic impact9/10

− 1 anti-nutrient penalty

Bioactives

allicinoleocanthalflavanols

⚠ Moderate sodium

What's in it — ingredient scores

This recipe scores 76 / A — the blend of the ingredients below. Whole-food ingredients carry their own health score (tap one to explore it); pantry staples and seasonings don't.