Quick Hummus

Author: Recipes_kw
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Fights Diabetes: Low Sugars!
Hypertension: Low Sodium!
Helps Fight Cancer: Colon
Prep Time 10 minutes
Total Time 10 minutes
Course Dip, Spread
Cuisine Mediterranean
Servings 4 servings
Calories 235.22 kcal


  • Food Processor


  • 14 oz chickpeas canned, reserve the liquid
  • 1 tbsp olive oil extra virgin
  • 1 tbsp tahini powder
  • 1 clove garlic minced
  • 2 tbsp lemon juice fresh squeezed, no sugar added or preservatives
  • 1/4 tsp sea salt


  • Place the chickpeas and 3 tbsp of reserved liquid into a food processor along with the olive oil, tahini, garlic, and lemon juice.
  • Process until smooth, adding more reserved liquid to reach the desired smoothness. Transfer to an airtight lidded container then sprinkle with the sea salt. Enjoy!


Tip: Sprinkle with 1/4 tsp cayenne pepper for a spicy kick. Keeps well in the fridge for up to 5 days. 

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Quick Hummus
Amount Per Serving (1 Serving)
Calories 235.22 Calories from Fat 75
% Daily Value*
Fat 8.35g13%
Saturated Fat 1.08g7%
Sodium 162.08mg7%
Potassium 330.21mg9%
Carbohydrates 31.25g10%
Fiber 8.5g35%
Sugar 5.72g6%
Protein 10.65g21%
Vitamin A 29.71IU1%
Vitamin B1 0.12mg8%
Vitamin B2 0.07mg4%
Vitamin B3 0.58mg3%
Vitamin B5 0.32mg3%
Vitamin B6 0.22mg11%
Vitamin C 4.5mg5%
Vitamin E 0.87mg6%
Vitamin K 6.45µg6%
Calcium 58.14mg6%
Copper 0.37mg19%
Folate 190.42µg48%
Iron 3.45mg19%
Manganese 1.13mg57%
Magnesium 53.35mg13%
Phosphorus 186.28mg19%
Selenium 4.17µg6%
Zinc 1.68mg11%
Ess-Methionine 127.5mg
Ess-Tryptophan 93.5mg
Ess-Threonine 361.5mg
Ess-Phenylalanine 521.75mg
Ess-Arginine 917.25mg
Ess-Lysine 651.5mg
Ess-Leucine 693.25mg
Ess-Isoleucine 417.5mg
Ess-Histidine 268mg
Ess-Valine 408.75mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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