Starters
Creamy chickpea hummus
Smooth hummus is made from chickpeas, tahini, lemon and garlic. Serve as a bread or vegetable dip.
Servings in this printout: 4
Ingredients
- 400 g cooked chickpeasrinsed
- 3 tbsp tahini
- 3 tbsp lemon juice
- 1 piece a clove of garlic
- 4 tbsp cold water
- 0.5 tsp salt
- 2 tbsp olive oilfor serving
- 0.5 tsp paprika powderfor serving
Method
- Place the chickpeas, tahini, lemon juice, garlic and salt in a food processor.
- Puree and add cold water a spoonful at a time until the hummus is smooth and fluffy.
- Taste and adjust lemon or salt.
- Spread in a serving dish and pour olive oil on top. Sprinkle paprika on top.
Nutrition per serving
Nutrition values are approximate estimates, not laboratory analyses. Products and portion size affect the result.
- Net carbs
- 18.54 g
- Total carbohydrates (incl. fibre and polyols)
- 25.16 g
- Protein
- 11.04 g
- Fat
- 15.79 g
- GL estimate
- about 6 / serving
Confidence · Low Some values or assumptions in the calculation are uncertain.
The calculation also uses comparison values from similar foods or food groups. Small amounts of carbohydrate were left out of the calculation.
Estimate details and sources ↗
How was the estimate calculated?
The serving’s GL is calculated from ingredient data. Confidence describes the evidence behind the calculation. Your blood sugar response may vary.
- cooked chickpeas · Comparison value
Calculated ingredient-based estimate per serving, not a measurement of the prepared meal. All supported positive carbohydrate amounts are included. An unmatched individual portion under 1 g available carbohydrate per serving may be omitted only while all such portions total less than 2 g per serving; the omitted amount is disclosed. This is an editorial tolerance, not a clinical precision limit.
Small portions omitted: 0.6 g available carbohydrate per serving.
Research sources and technical details
Source names and technical notes appear in their original form.
- cooked chickpeas ·
chickpea-canned-gi-35 · fineli-11089-2026-10-24
Carbohydrate data sources
- Kikherne, kypsä tai säilyke · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
- Tahini · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
- TÄYSMEHU, SITRUUNATÄYSMEHU, LAIMENTAMATON · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
- Valkosipuli · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
- RUOKASUOLA, JODIOITU · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
- Oliiviöljy · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
GI and calculation sources
- International tables of glycemic index and glycemic load values 2021: a systematic review · Measured for a specific Australian canned brand, not the recipe’s unspecified chickpea product. (Moderate)ANALOG
Notes
- If you want a particularly smooth hummus, peel the chickpeas before pureeing.