Ingredients for Whole Grain Hummus
- 1 garlic clove
- 1/2 teaspoon salt
- 1 (15-ounce) can chickpeas
- 2 tablespoons lemon juice
- 1/2 cup chopped tomatoes
- 1/4 cup chopped fresh parsley
- 1/4 teaspoon cayenne pepper
- 2 tablespoons olive oil
- 1/2 cup water
- 2 tablespoons tahini
- 1/4 teaspoon cumin
- 1/4 teaspoon paprika
- 2 tablespoons whole wheat flour (optional, to thicken)
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How to Make Whole Grain Hummus
- Crush 2 cloves of garlic and 1/2 teaspoon of salt together in a mortar and pestle until a paste forms.
- Transfer the garlic paste to a medium mixing bowl. Add 1 (15-ounce) can of chickpeas (drained and rinsed), 2 tablespoons of fresh lemon juice, 1/2 cup of chopped tomatoes, 1/4 cup of chopped fresh parsley, and 1/4 teaspoon of cayenne pepper (or more, to taste).
- Use a fork or immersion blender to thoroughly blend the ingredients until smooth and creamy. If using a fork, you may leave some texture for a coarser hummus.
- Taste and adjust seasonings as needed. Add more lemon juice for tartness, parsley for freshness, or cayenne for heat.
- Transfer the hummus to a serving bowl. Drizzle generously with 2 tablespoons of high-quality olive oil.
- Serve immediately at room temperature or chill for later. Garnish with extra parsley and a sprinkle of paprika, if desired.
Nutrition Information (Approximate per serving)
Sodium
61 g
Sugar
9g
Fat
12g
Carbs
13g
