Hummus/Bean Spread Template
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By nick who
Hummus/Bean Spread Template
2 steps
Prep:3minCook:20min
This recipe has a great deal of freedom, so play around with the following ideas:
Beans: Cannellini; Black; Edamame
Seasoning: replace the olives and rosemary with roasted red peppers, roasted garlic, or caramelized onions.
Ethnic: replace the olives and rosemary with 2 tbsps cilantro and 1 tablespoon chili powder for more Mexican; for Indian try 2 tablespoons minced fresh cilantro and 1 tablespoon curry powder.
Updated at: Wed, 16 Aug 2023 21:03:24 GMT
Nutrition balance score
Great
Glycemic Index
39
Low
Glycemic Load
18
Moderate
Nutrition per serving
Calories397 kcal (20%)
Total Fat17.7 g (25%)
Carbs47.4 g (18%)
Sugars7.7 g (9%)
Protein16.2 g (32%)
Sodium814.9 mg (41%)
Fiber14.1 g (50%)
% Daily Values based on a 2,000 calorie diet
Ingredients
3 servings
2 x 15 ouncechickpeas
cans, drained and rinsed well, or 3 cups cooked
¼ cuptahini
3 tablespoonsfreshly squeezed lemon juice
3 tablespoonsolive oil
optional, or water
2garlic cloves
large
2 teaspoonsfresh rosemary
minced
1 teaspoonground cumin powder
optionally toasted
½ teaspoonsea salt
or to taste
¼ teaspoonfreshly ground black pepper
cayenne pepper
chipotle chile pepper
optional
3 tablespoonskalamata olives
chopped and pitted
Instructions
Step 1
(If using canned chickpeas) Fill a medium sized pot with water and bring to a boil. Lower the heat to medium, add the chickpeas, and cook for 20 minutes. Drain thoroughly.
Step 2
Add all the ingredients to a food processor and process until smooth.
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