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Hummus (Chick-Pea Spread)

Eat Smart, Eat Local

Ingredients:

1 cup

canned chick-peas, drained

¼ cup

water

¾ tsp

garlic, crushed

2 tbsp

lemon juice

4 tsp

extra virgin olive oil

¼ cup

tahini (sesame seed paste)

1 tbsp

fresh parsley, chopped

Directions:

Combine chick-peas, water, olive oil, lemon juice, garlic and tahini in a food processor until smooth in texture.

Transfer to either a serving dish, and garnish with parsely. To be served immediately as a dip for vegetable sticks. Or, transfer to a tight sealing container and refrigerate for up to 3 days. Can also be used as a tasty sandwich spread.

Acknowledgement

Recipe generously provided by Foodland Ontario.
Please visit www.foodlandontario.ca to access their Availability Guide and look for additional seasonal recipes.

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Nutrition Facts Table

Nutrition Facts

Serving Size (109g)
Servings Per Container:
Amount Per Serving
Calories 190 Calories from Fat 120
 
% Daily Value*
Total Fat  13g
20%
Saturated Fat  2g
Trans Fat  0g
Cholesterol  0mg
Sodium  180mg
8%
Total Carbohydrate  12g
4%
Dietary Fiber  3g
12%
Sugars  2g
Protein  6g
Vitamin A 2% Vitamin C 8%
Calcium 4% Iron 8%
   
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
  Calories: 2,000 2,500
Total Fat less than 65g 80g
Saturated Fat less than 20g 25g
Cholesterol less than 300mg 300mg
Sodium less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
Calories per gram:  
Fat 9    Carbohydrate 4    Protein 4
   

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