Traditional Hummus

Bridgett — Fri, 05 Sep 2025 20:09:45 GMT

Current Revision posted to Recipe Book by Bridgett on 9/5/2025 8:09:45 PM

Ingredients: Makes 4 servings

4 1/2 ounces dry garbanzo beans*
1 tablespoon lemon juice
1 teaspoon chopped garlic
1/2 ounce tahini (sesame paste)
1 tablespoon freshly chopped cilantro
1/4 teaspoon salt
1/8 teaspoon cayenne pepper
2 tablespoons canola oil

Directions:

Place garbanzo beans in a bowl and cover completely with cold water. Soak overnight.
Rinse beans and place in a medium saucepan. Cover with water about twice the amount of beans and bring to a boil over high heat. Cover, lower the heat and simmer until beans are very tender, about 1 hour. Drain and chill.
Place beans in a food processor with remaining ingredients and puree until smooth. Serve warm or chilled.

Dietitian Note: Add a dust of cayenne, squeeze of lemon, drizzle of olive oil, and a sprinkling of parsley to keep it fresh. Try with whole wheat pitas.
*You may substitute 1 15-ounce can of garbanzo beans, rinsed, if desired.

Serving Size:
Service size: 1/4 cup

Nutrition information:
Per serving: 165 calories, 9 g fat, <1 g saturated fat, 125 mg sodium, 15 g carbohydrate, 3 g sugar, 4 g fiber, 5 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Vegetarian, Recipe book, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High blood pressure - Sodium Conscious, Middle East, Appetizer, Heart Disease - Heart Conscious

Traditional Hummus

BCBSIL Connect Team — Thu, 24 Aug 2023 20:49:41 GMT

Revision 7 posted to Recipe Book by BCBSIL Connect Team on 8/24/2023 8:49:41 PM

Ingredients: Makes 4 servings

Directions:

Place garbanzo beans in a bowl and cover completely with cold water. Soak overnight.
Rinse beans and place in a medium saucepan. Cover with water about twice the amount of beans and bring to a boil over high heat. Cover, lower the heat and simmer until beans are very tender, about 1 hour. Drain and chill.
Place beans in a food processor with remaining ingredients and puree until smooth. Serve warm or chilled.

Serving Size:
Service size: 1/4 cup

Nutritional Information:
165 calories, 9 g fat, <1 g saturated fat, 125 mg sodium, 15 g carbohydrate, 3 g sugar, 4 g fiber, 5 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Traditional Hummus

BCBSIL Connect Team — Thu, 24 Aug 2023 20:31:03 GMT

Revision 6 posted to Recipe Book by BCBSIL Connect Team on 8/24/2023 8:31:03 PM

Ingredients: Makes 4 servings

Directions:

Place garbanzo beans in a bowl and cover completely with cold water. Soak overnight.
Rinse beans and place in a medium saucepan. Cover with water about twice the amount of beans and bring to a boil over high heat. Cover, lower the heat and simmer until beans are very tender, about 1 hour. Drain and chill.
Place beans in a food processor with remaining ingredients and puree until smooth. Serve warm or chilled.

Serving Size:
Service size: 1/4 cup

Nutritional Information:
165 calories, 9 g fat, <1 g saturated fat, 125 mg sodium, 15 g carbohydrate, 3 g sugar, 4 g fiber, 5 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Traditional Hummus

BCBSIL Connect Team — Thu, 16 Feb 2023 15:48:39 GMT

Revision 5 posted to Recipe Book by BCBSIL Connect Team on 2/16/2023 3:48:39 PM

Ingredients: Makes 4 servings

Directions:

Place garbanzo beans in a bowl and cover completely with cold water. Soak overnight.
Rinse beans and place in a medium saucepan. Cover with water about twice the amount of beans and bring to a boil over high heat. Cover, lower the heat and simmer until beans are very tender, about 1 hour. Drain and chill.
Place beans in a food processor with remaining ingredients and puree until smooth. Serve warm or chilled.

Serving Size:
Service size: 1/4 cup

Nutritional Information:
165 calories, 9 g fat, <1 g saturated fat, 125 mg sodium, 15 g carbohydrate, 3 g sugar, 4 g fiber, 5 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Traditional Hummus

BCBSIL Connect Team — Fri, 10 Jun 2022 21:50:14 GMT

Revision 4 posted to Recipe Book by BCBSIL Connect Team on 6/10/2022 9:50:14 PM

Ingredients: Makes 4 servings

Directions:

Place garbanzo beans in a bowl and cover completely with cold water. Soak overnight.
Rinse beans and place in a medium saucepan. Cover with water about twice the amount of beans and bring to a boil over high heat. Cover, lower the heat and simmer until beans are very tender, about 1 hour. Drain and chill.
Place beans in a food processor with remaining ingredients and puree until smooth. Serve warm or chilled.

Serving Size:
Service size: 1/4 cup

Nutritional Information:
165 calories, 9 g fat, <1 g saturated fat, 125 mg sodium, 15 g carbohydrate, 3 g sugar, 4 g fiber, 5 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Traditional Hummus

BCBSIL Connect Team — Wed, 13 Oct 2021 16:54:45 GMT

Revision 3 posted to Recipe Book by BCBSIL Connect Team on 10/13/2021 4:54:45 PM

Ingredients: Makes 4 servings

Directions:

Place garbanzo beans in a bowl and cover completely with cold water. Soak overnight.
Rinse beans and place in a medium saucepan. Cover with water about twice the amount of beans and bring to a boil over high heat. Cover, lower the heat and simmer until beans are very tender, about 1 hour. Drain and chill.
Place beans in a food processor with remaining ingredients and puree until smooth. Serve warm or chilled.

Serving Size:
Service size: 1/4 cup

Nutritional Information:
165 calories, 9 g fat, <1 g saturated fat, 125 mg sodium, 15 g carbohydrate, 3 g sugar, 4 g fiber, 5 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Traditional Hummus

BCBSIL Connect Team — Wed, 13 Oct 2021 16:39:14 GMT

Revision 2 posted to Recipe Book by BCBSIL Connect Team on 10/13/2021 4:39:14 PM

Ingredients: Makes 4 servings

Directions:

Place garbanzo beans in a bowl and cover completely with cold water. Soak overnight.
Rinse beans and place in a medium saucepan. Cover with water about twice the amount of beans and bring to a boil over high heat. Cover, lower the heat and simmer until beans are very tender, about 1 hour. Drain and chill.
Place beans in a food processor with remaining ingredients and puree until smooth. Serve warm or chilled.

Serving Size:
Service size: 1/4 cup

Nutritional Information:
165 calories, 9 g fat, <1 g saturated fat, 125 mg sodium, 15 g carbohydrate, 3 g sugar, 4 g fiber, 5 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Vegetarian, Recipe book, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High blood pressure - Sodium Conscious, Appetizer, Heart Disease - Heart Conscious

Traditional Hummus

BCBSIL Connect Team — Tue, 17 Aug 2021 19:09:37 GMT

Revision 1 posted to Recipe Book by BCBSIL Connect Team on 8/17/2021 7:09:37 PM

Ingredients: Makes 4 servings

Directions:

Place garbanzo beans in a bowl and cover completely with cold water. Soak overnight.
Rinse beans and place in a medium saucepan. Cover with water about twice the amount of beans and bring to a boil over high heat. Cover, lower the heat and simmer until beans are very tender, about 1 hour. Drain and chill.
Place beans in a food processor with remaining ingredients and puree until smooth. Serve warm or chilled.

Serving Size:
Service size: 1/4 cup

Nutritional Information:
165 calories, 9 g fat, <1 g saturated fat, 125 mg sodium, 15 g carbohydrate, 3 g sugar, 4 g fiber, 5 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Recipe book, General Healthy - Health Conscious, Appetizer