A super easy hummus recipe that can be ready in minutes. Use this as a healthy snack alternative, or as a component of a larger meal.
Chickpeas are good sources of plant-based iron, and the combination with lemon juice as a source of vitamin C means that the iron absorption from these sources will be increased; something that vegans and vegetarians will need to be aware of. Iron requirements differ according to sex and age; for pre-menopausal women a serving of hummus will provide 18% of iron requirements, whilst for men and post-menopausal women it’s over 30%.
Separately, chickpeas and sesame seeds, or tahini, in this case, are a good source of calcium. Each serving of hummus provides you with 8% of your daily calcium requirements, and that’s on its own. You could further increase the calcium content of your hummus meal by using broccoli crudités, or serving with brown or white bread which is fortified with calcium in the UK by law.
Makes 7 portions
- 150g drained tinned chickpeas
- 1 garlic clove, peeled
- 45g tahini
- 30ml extra virgin olive oil
- Juice of 1 large lemon
- ½ tsp ground cumin
- Extra virgin olive oil
- Sesame seeds
- Vegetable crudités
- Add the chickpeas, garlic, tahini, olive oil, lemon juice and cumin to a food processor
- Blend to your desired consistency, adding 1–2 tablespoons of water if needed
- Serve in a bowl scattered with extra toppings such as cooked chickpeas, olive oil, sesame seeds and sumac with your favourite crudités
- Any leftovers can be stored in the fridge in a covered container for three days
Per 45g serving: 114kcal/ 8.9g fat/ 1.2g saturated fat/ 4.0g carbohydrates/ 1.8g fibre/ 3.4g protein
For more information about key nutrients in vegan diets check out the blog I have written for MyNutriWeb.