Dip – hommus
Other Recipes
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.
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
|
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You should not use the information on this site for diagnosis or treatment of any health problem or as a substitute for medication or other treatment prescribed by your healthcare practitioner. You should consult a healthcare practitioner before starting any diet, fast, exercise or supplementation program, before taking any medication or nutritional supplement, or if you suspect you might have a health problem.
Each person is different, and the way you react to a particular food or product may be significantly different from the way other people react to such product or food. You should consult your healthcare practitioner regarding any potential adverse interactions between medication you are currently taking and food based nutritional supplements or programs.
You should not use the information on this site for diagnosis or treatment of any health problem or as a substitute for medication or other treatment prescribed by your healthcare practitioner. You should consult a healthcare practitioner before starting any diet, fast, exercise or supplementation program, before taking any medication or nutritional supplement, or if you suspect you might have a health problem.
Each person is different, and the way you react to a particular food or product may be significantly different from the way other people react to such product or food. You should consult your healthcare practitioner regarding any potential adverse interactions between medication you are currently taking and food based nutritional supplements or programs.