Hummus
Chickpeas blended with tahini, lemon and garlic. Based on Wikibooks Hummus III.
At a glance
Vegan · 20 minutes active preparation · Total time not confirmed · side
Method range: 4–4 servings.
Contains: sesame. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 1093 kJ
- Protein
- 6.9 g
- Carbs
- 10.5 g
- Fat
- 19.6 g
- Iron
- 1.6 mg
- Calcium
- 70.1 mg
- Folate
- 58.3 µg
- Vitamin C
- 7.9 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Original ingredient list
- ½ cup dried chickpeas
- 5 tablespoons lemon juice
- 4 tablespoons olive oil
- 2 tablespoons tahini
- 4 large garlic cloves
- ¾ teaspoon salt
Nutrition weights for 4 servings. Changing the batch size keeps the per-serving nutrition the same.
- Dried chickpeas100 g
- Lemon juice75 g
- Olive oil54 g
- Tahini30 g
- Garlic20 g
- Salt4.5 g
Method
- Soak the chickpeas overnight.
- Drain and rinse. Put the chickpeas in a saucepan and cover just barely with water.
- Add chopped garlic and salt. Cook until tender (the source suggests about 30 minutes), then set aside to cool.
- Blend the chickpeas with olive oil, lemon juice and tahini until smooth.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 1093 kJCooking estimate incomplete | — | |
| 6.9 gCooking estimate incomplete | — | |
| 19.6 gCooking estimate incomplete | — | |
| 7.4 gCooking estimate incomplete | 30%AI · reported contribution only | |
| 10.5 gCooking estimate incomplete | — | |
| 70 mgCooking estimate incomplete | 7%RDI · reported contribution only | |
| 0 µgCooking estimate incomplete | 0%RDI · reported contribution only | |
| 1.6 mgCooking estimate incomplete | 9%RDI · reported contribution only | |
| 0.00 µgCooking estimate incomplete | 0%RDI · reported contribution only | |
| 58 µgCooking estimate incomplete | 15%RDI · reported contribution only | |
| 7.9 mgCooking estimate incomplete | 17%RDI · reported contribution only |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed; not kitchen tested. Legacy recipe audit: original quantity assumptions retained; cooking losses remain unquantified. Time estimates are editorial, not kitchen-tested.
Wikibooks Cookbook contributors · CC BY-SA 4.0
Recipe text © Wikibooks contributors, licensed CC BY-SA 4.0. Original recipe and contributor history are linked on each recipe. TraceMeal adaptations use the same licence; nutrition is calculated separately from AFCD ingredient data.
Hummus III — original sourceCalculation assumptions & recipe adaptations
Method condensed for display; alternatives and quantity conversions are disclosed below. Recipe adaptation by TraceMeal is available under CC BY-SA 4.0.
The source does not specify servings; TraceMeal divides this batch into 4 portions. Estimated gram conversions: dry chickpeas 100 g, lemon juice 75 g, olive oil 54 g, tahini 30 g, garlic 20 g, non-iodised salt 4.5 g. Tablespoons are interpreted as 15 ml, not Australian 20 ml. Nutrition uses dry input weights and counts all salt; soaking/cooking losses and retained cooking water are not modelled. Preparation uncertainty is now explicitly retained with every ingredient; previously saved meals are not recalculated.
- Dried chickpeas: ½ cup; estimated dry weight 100 g
- Lemon juice: 5 tablespoons; estimated 75 g
- Olive oil: 4 tablespoons; estimated 54 g
- Tahini: 2 tablespoons; estimated 30 g
- Garlic: 4 large cloves; estimated 20 g
- Salt: ¾ teaspoon; estimated 4.5 g non-iodised salt
Published ingredient list (original batch)
- ½ cup dried chickpeas
- 5 tablespoons lemon juice
- 4 tablespoons olive oil
- 2 tablespoons tahini
- 4 large garlic cloves
- ¾ teaspoon salt
AFCD attribution, data & methods
Food matches used for nutrition
- Dried chickpeas: Chickpea, dried
- Lemon juice: Juice, lemon
- Olive oil: Oil, olive
- Tahini: Tahini, sesame seed pulp
- Garlic: Garlic, peeled, fresh, raw
- Salt: Salt, table, non-iodised