hummus

Hummus is a Middle Eastern creamy and rich spread, made mainly with mashed chickpeas. It is high in proteins, chickpeas help lower cholesterol, it can be used as a butter substitute and ideal as a spread for sandwiches or eaten as a mezze?

PREPARATION TIME: 10 MINS

INGREDIENTS makes 500gr:

200gr tinned chickpeas, drained and washed from liquid (keep the liquid for vegan meringues)

1 cloves garlic

juice of 1/2 lemon

1 tablespoons tahini paste

1/2 teaspoon salt

3 tablespoons extra virgin olive oil

120ml water

• place all ingredients in a mini piper or robot and blend till mixture is creamy.
• at this point taste and you may want to add more salt, water or lemon juice to your taste
• place in a glass jar and keep in the fridge
• it will keep for 6 days

NUTRITIONAL VALUE PER 100gr
energy kcal	267.9
fat	23.3
of which saturated	2.8
carbohydrates	7.6
of which sugars	0.3
fibre	2.9
protein	5.7
salt	1.0