Classic Hummus with Crunchy Vegetables

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Snack · Middle Eastern

Classic Hummus with Crunchy Vegetables

Smooth homemade hummus with tahini, lemon and garlic, served with carrot, cucumber and pepper sticks.

VeganVegetarianGluten-free
Bowl of hummus surrounded by carrot, cucumber and pepper sticks for dipping
Photo: Amber BC on Unsplash
Disclaimer: This content is for informational purposes only and is not medical advice. Always consult your physician or a qualified healthcare provider before making changes to your diet, exercise, or treatment.

Classic Hummus with Crunchy Vegetables

  • Prep10 min
  • CookNo cook
  • Total10 min
  • Servings6
  • Calories184 per serving
Jump to ingredients

Ingredients

Servings:6

  • 1 can (15 oz) chickpeas, rinsed (save 3 Tbsp liquid)
  • ¼ cup tahini
  • 3 Tbsp lemon juice
  • 1 clove garlic
  • 2 Tbsp extra-virgin olive oil
  • ½ tsp ground cumin
  • ¼ tsp salt
  • 3 medium carrots, cut in sticks
  • 1 large cucumber, sliced
  • 1 large red bell pepper, sliced

Instructions

  1. Blend the tahini and lemon juice for 1 minute until creamy.
  2. Add the chickpeas, garlic, cumin, salt, oil and 2 to 3 Tbsp water or chickpea liquid.
  3. Blend 2 to 3 minutes, scraping down, until very smooth.
  4. Serve with the vegetable sticks.

Tips

  • Peeling the chickpeas makes extra-smooth hummus.
  • Hummus counts toward both legumes and nuts/seeds (tahini).

Storage

Refrigerate hummus up to 5 days in a sealed container.

Nutrition per serving (estimate)

Calories184
Total fat11.1 g
Saturated fat1.5 g
Carbohydrates18.4 g
Fiber5.2 g
Total sugars5.3 g
Protein5.5 g
Sodium217 mg

Estimated per serving (6 servings) from USDA FoodData Central SR Legacy values for each ingredient. Brands, sizes and cooking methods vary, so treat these as estimates. Optional toppings not listed are excluded.

Learn more about the ingredients

USDA FoodData Central entries used
  • Lemon juice, raw (FDC 167747)
  • Cucumber, with peel, raw (FDC 168409)
  • Garlic, raw (FDC 169230)
  • Peppers, sweet, red, raw (FDC 170108)
  • Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) (FDC 170189)
  • Carrots, raw (FDC 170393)
  • Spices, cumin seed (FDC 170923)
  • Oil, olive, salad or cooking (FDC 171413)
  • Salt, table (FDC 173468)
  • Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water (FDC 173801)

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (2018). fdc.nal.usda.gov. Values that are not reported for an entry are counted as zero.

Disclaimer: This content is for informational purposes only and is not medical advice. Always consult your physician or a qualified healthcare provider before making changes to your diet, exercise, or treatment.

Recipes are for general healthy eating and are not medical advice. Nutrition values are estimates. If you have allergies, kidney disease, diabetes or another condition, or are pregnant, check with your clinician or a registered dietitian. See our medical disclaimer.