Dip - hommus | Better Health Channel

Dip - hommus

Preparation time:   

Dip - hommus

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

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:

Gut Foundation Research Institute
(Logo links to further information)

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


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