Lighter Hummus Recipe

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Nutrition

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Ingredients:

Serving

1 (19 oz) can chickpeas (or 2 cups cooked )
6 tbsp plain nonfat yogurt
3 -4 tbsp tahini
3 tbsp lemon juice (preferably fresh )
1/2 tsp ground cumin
2 garlic cloves, crushed (or to taste)
3 tbsp fresh parsley, chopped

Directions:

Using food processor, combine chickpeas, yogurt, tahini, lemon juice, cumin and garlic.
Process until the mixture is smooth.
Add parsley and continue processing until parsley is finely chopped.
Place in covered serving dish and refrigerate for a few hours.
Serve with pita bread or crackers, or use as a sandwich spread.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	92.82 Kcal (389 kJ)
Calories from fat	34.26 Kcal
		% Daily Value*
Total Fat	3.81g	6%
Cholesterol	0.44mg	0%
Sodium	8.29mg	0%
Potassium	147.38mg	3%
Total Carbs	11g	4%
Sugars	2.06g	8%
Dietary Fiber	2.94g	12%
Protein	4.82g	10%
Vitamin C	4mg	7%
Iron	1.3mg	7%
Calcium	37.2mg	4%

Amount Per 100 g
Calories	173.98 Kcal (728 kJ)
Calories from fat	64.22 Kcal
		% Daily Value*
Total Fat	7.14g	6%
Cholesterol	0.83mg	0%
Sodium	15.54mg	0%
Potassium	276.25mg	3%
Total Carbs	20.62g	4%
Sugars	3.87g	8%
Dietary Fiber	5.52g	12%
Protein	9.04g	10%
Vitamin C	7.6mg	7%
Iron	2.5mg	7%
Calcium	69.6mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

1.6

Points
2

PointsPlus

Good Points

saturated fat free,
very low sodium,
cholesterol free,
high fiber

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