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Double Batch Healthy Hummus

Vegetarian Snacks Dips & Salsas

This double-batch will let you keep some for now and freeze the rest for later.

10 mins
7 ingredients
$0.12 / person
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Double Batch Healthy Hummus

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Ingredients

Serves = 12

2 x 400g can of chickpeas

1-2 small garlic cloves peeled or 1-2 tsp minced garlic*

2 tbsp unhulled tahini

1-2 tbsp fresh or bottled lemon juice*

2 tbsp extra virgin olive oil

4 tbsp water, extra if needed

1 tsp ground cumin*, extra for garnish

It’s this easy

  1. Drain the chickpeas and rinse well, then place them in a blender/ food processor with all other ingredients.
  2. Place the lid on the blender and blitz for 15 seconds.
  3. Scrape the hummus down the sides of the blender/ food processor, then blitz again for 30 seconds. Repeat this step until the desired texture is achieved. If too thick, add 1 tbsp water before blitzing.
  4. Spoon into to a serving bowl, sprinkle 1/2 tsp cumin for a bit of extra flavour.

Tweaks

  • *Adjust the amount of these ingredients to create your signature hummus. Experiment with other spices (e.g. chilli powder, ground coriander, paprika) or roasted vegetables (e.g. pumpkin, sweet potato or beetroot).
  • If the mixture needs thickening, stir in 1 tsp of chia seeds.
  • Will keep for up to 3 days in fridge or 3 months in freezer. Defrost in the refrigerator overnight. Hummus may have a grainer texture after freezing.
  • To boost your nutrient intake, serve it with your favourite vegetables. It also makes for a healthy sauce on wraps and sandwiches.

Notes

A double-batch fits in a 1.5L blender/ food processor.

Nutrition information (per serve=57g):

  • Energy (408 kJ)
  • Protein (3.4 g)
  • Total Fat (6.0 g)
  • Saturated Fat (0.9 g)
  • Carbohydrate (5.9 g): Starch (5.5 g); Sugars (0.3 g) including Added sugars (0 g) & Free Sugars (0 g)
  • Dietary Fibre (2.9 g)
  • Sodium (101 mg)
  • Calcium (32 mg)

Allergies

Contains: Sesame, FODMAPs.

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz