nutritional information

Per Serving:

  • Calories: 219
  • Protein: 9 g
  • Total Fat: 12 g
  • Saturated Fat: 2 g
  • Carbohydrates: 21 g
  • Cholesterol: 0 mg
  • Sodium: 6 mg
  • Fiber: 5 g

Three-Seed Hummus

4 to 6 Servings

30 minutes or fewer

Sunflower and flaxseeds add additional flavor and nutrients to this popular sesame and chickpea puree. Use as a sandwich spread or serve as a dip with triangles of warm pita bread. If any of the seeds are not available, substitute more of the other seeds to make up the difference.
  • 1 Tbs. hulled sunflower seeds
  • 1 Tbs. flaxseeds or hemp seeds
  • 1 ½ cups cooked chickpeas or 15 ½-oz. can, rinsed and drained
  • ¼ cup tahini
  • 1 or 2 cloves garlic, chopped
  • 2 Tbs. fresh lemon juice, or to taste
  • 1 Tbs. flaxseed oil (optional)
  • Pinch cayenne
  • 1 Tbs. chopped fresh flat-leaf parsley
  • 1 tsp. sesame seeds
  1. In coffee grinder or blender, grind sunflower and flaxseeds to a powder.
  2. In food processor, combine chickpeas, tahini, garlic, lemon juice, flaxseed oil if using, salt to taste, cayenne and reserved ground seeds. Process until smooth. Add water, 1 tablespoon at a time, until desired consistency for hummus is reached.
  3. Transfer hummus to small bowl and sprinkle chopped parsley around outer edge and sesame seeds in center.
March 2001

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