Hummus is a traditional Middle-Eastern dish made from garbanzo beans, also called chickpeas, and tahini. It makes an excellent dip for fresh vegetables or a great spread for sandwiches or wraps. Use your Instant Pot for cooking the chickpeas. It will make your hummus extra creamy!
Ingredients
3 cups
cooked
chickpeas
drained
½ cups
sesame tahini
½ cups
freshly squeezed
lemon juice
¼ cups
extra virgin olive oil
2 teaspoons
garlic powder
(or 2 to 3 fresh cloves)
1 teaspoons
ground cumin
1½ teaspoons
sea salt
½ cups
reserved bean cooking liquid
(or water)
Nutrition Facts
Per serving Recipe serves 8
- Protein 14%
- Net carbs 27%
- Fat 59%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 253kcal
- Protein
- 8.4g
- Total Carbohydrates
- 22.5g
- Dietary Fiber
- 6.2g
- Net Carbs
- 16.3g
- Total Sugars
- 3.4g
- Sucrose
- 0.08g
- Glucose
- 0.15g
- Fructose
- 0.17g
- Total Fat
- 15.6g
- Saturated Fat
- 2.1g
- Monounsaturated Fat
- 8g
- Polyunsaturated Fat
- 4.6g
- Sodium
- 414mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 6.7mg
- Thiamin (B1)
- 0.27mg
- Riboflavin (B2)
- 0.12mg
- Niacin (B3)
- 1.2mg
- Pantothenic Acid (B5)
- 0.31mg
- Vitamin B6
- 0.13mg
- Folate (B9)
- 124µg
- Choline
- 27.7mg
Fat-Soluble Vitamins
- Vitamin E (Alpha-Tocopherol)
- 1.2mg
- Vitamin K1 (Phylloquinone)
- 6.5µg
Minerals
Minerals
- Calcium
- 97.2mg
- Iron
- 2.4mg
- Magnesium
- 46.4mg
- Phosphorus
- 222mg
- Potassium
- 271mg
- Zinc
- 1.7mg
- Copper
- 0.47mg
- Manganese
- 0.87mg
- Selenium
- 2.5µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.23g
- Isoleucine
- 0.35g
- Leucine
- 0.6g
- Lysine
- 0.46g
- Methionine
- 0.16g
- Phenylalanine
- 0.44g
- Threonine
- 0.32g
- Tryptophan
- 0.11g
- Valine
- 0.38g
Non-Essential Amino Acids
- Alanine
- 0.38g
- Arginine
- 0.94g
- Aspartic Acid
- 0.9g
- Cystine
- 0.13g
- Glutamic Acid
- 1.6g
- Glycine
- 0.41g
- Proline
- 0.36g
- Serine
- 0.42g
- Tyrosine
- 0.25g
Fatty Acids
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 7.9g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.13g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 4.5g
Other
Carotenoids
- Beta-Carotene
- 12µg
- Beta-Cryptoxanthin
- 0.61µg
- Lutein + Zeaxanthin
- 3.5µg
Plant Sterols (Phytosterols)
- Phytosterols
- 15.2mg
Other Compounds
- Betaine
- 0.05mg
