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Healthy homemade hummus

February 22, 2016 | Tanya M. Salcido
Homemade hummus

Feed your afternoon snack cravings with a healthy hummus dip.

Garbanzo beans, also known as chickpeas, are an excellent source of protein, says Geeta Sikand, registered dietitian nutritionist and director of nutrition for the UCI Health Preventive Cardiology Program. The fiber and protein-rich legume provides an excellent source of nutrients, such as iron, zinc, potassium and folate.

Since legumes have a similar nutrient profile to foods in the protein and vegetable food groups, says Sikand, they may be thought of as either a vegetable or a protein and meet recommended dietary intakes.

Serve this flavorful hummus recipe with pita chips or veggies.

Healthy Homemade Hummus

Ingredients

  • 1 tablespoon parsley
  • 1 tablespoon dried lemon rind (looks granulated)
  • 1 teaspoon garlic powder
  • 1/4 teaspoon ground black pepper
  • 1 19-ounce can chickpeas, drained and rinsed
  • 1/2 cup diced tomatoes, drained (or 1 large tomato, peeled, seeded, and chopped)
  • 2 tablespoons fat-free sour cream

Directions

Combine all spices, chickpeas, tomatoes and sour cream into a blender or food processor. Blend to desired consistency and add more tomatoes or sour cream, if necessary. 

Nutritional information

Per ½ cup serving

  • 74 calories
  • 3 g protein
  • Less than 1 g fat
  • 0 mg cholesterol
  • 14 g carbohydrates
  • 3 g dietary fiber
  • 180 mg sodium

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