Chickpea puree
Elevate your meals with this creamy Chickpea Puree! Made from canned chickpeas, fresh garlic, zesty lemons, and rich olive oil, it's a quick and delicious dip or spread. Perfect for a healthy snack or appetizer.
- 28 May 2025
- Cook time 0 min
- Prep time 10 min
- 2 Servings
- 4 Ingredients
Chickpea puree, commonly known as hummus, is a classic Middle Eastern dish that is not only delicious but also highly nutritious. It's a fantastic spread or dip, perfect for any occasion, and can be made with just a few simple ingredients. Here’s a straightforward recipe to prepare your own creamy and flavorful chickpea puree at home.
Ingredients:
Instructions:
- Drain and rinse the canned chickpeas thoroughly under cold water. This will help remove excess sodium and any other preservatives.
- Peel the garlic cloves and roughly chop them. This makes them easier to blend later on.
- Cut the lemons in half and squeeze the juice into a small bowl. You can use a citrus juicer to get the most juice out of the lemons. Make sure to remove any seeds from the juice.
- In a food processor or high-speed blender, combine the drained chickpeas, chopped garlic, and freshly squeezed lemon juice.
- Gradually add the olive oil as you blend the ingredients. Pour it in slowly to help emulsify the puree and achieve a smooth texture.
- Keep blending until the mixture turns into a smooth, creamy puree. You might need to stop occasionally to scrape down the sides of the food processor or blender to ensure everything is well mixed.
- Taste the chickpea puree and add salt or additional lemon juice if needed, to suit your preference. Blend again briefly to incorporate any added seasonings.
- Transfer the chickpea puree to a serving bowl. It can be served immediately drizzled with a bit of extra olive oil and garnished with fresh herbs or spices if desired.
- Store any leftovers in an airtight container in the refrigerator. It should keep for up to 3-4 days.
Tips:
- Rinse and drain the canned chickpeas thoroughly to remove excess sodium and improve the flavor.
- For a smoother texture, you can remove the skins of the chickpeas before blending.
- Adjust the amount of olive oil to achieve your desired consistency. More oil will result in a creamier puree.
- Add salt to taste, as the recipe does not list it but it can enhance the flavor.
- Experiment with additional ingredients like tahini, cumin, or paprika for more depth of flavor.
- Serve the puree with a drizzle of olive oil and a sprinkle of paprika or fresh herbs for a more appealing presentation.
With these simple steps, you can create a delicious and nutritious chickpea puree that will be a hit at any gathering. This dish is versatile, healthy, and easy to prepare, making it a wonderful addition to your culinary repertoire. Enjoy your homemade chickpea puree as a dip, spread, or side dish along with your favorite foods.
| Nutrition Facts | |
|---|---|
| Serving Size | 270 grams |
| Energy | |
| Calories 140kcal | 7% |
| Protein | |
| Protein 7g | 5% |
| Carbohydrates | |
| Carbohydrates 30g | 8% |
| Fiber 8g | 21% |
| Sugar 6g | 6% |
| Fat | |
| Fat 90g | 108% |
| Saturated 13g | 43% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 1.74ug | 0% |
| Choline 33mg | 6% |
| Vitamin B1 0.13mg | 10% |
| Vitamin B2 0.07mg | 5% |
| Vitamin B3 0.48mg | 3% |
| Vitamin B6 0.22mg | 13% |
| Vitamin B9 130ug | 31% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 60mg | 65% |
| Vitamin E 0.40mg | 3% |
| Vitamin K 2.69ug | 2% |
| Minerals | |
| Calcium, Ca 63mg | 5% |
| Copper, Cu 0.28mg | 31% |
| Iron, Fe 2.61mg | 24% |
| Magnesium, Mg 40mg | 10% |
| Phosphorus, P 130mg | 11% |
| Potassium, K 350mg | 10% |
| Selenium, Se 3.17ug | 6% |
| Sodium, Na 7mg | 0% |
| Zinc, Zn 1.11mg | 10% |
| Water | |
| Water 140g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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