Hummus from Scratch
Hummus from Scratch blends tender pressure-cooked garbanzo and soybeans with tahini, lemon, and garlic for a smooth, nutty spread with bright citrus notes. A touch of soy sauce deepens the savoriness, while fresh parsley adds a clean finish. Ideal for snacking with pita and veggies or as a party appetizer.
- Prep15 mins
- Cook1 hr
- Serves8
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Hummus from Scratch, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 61 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 13 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 94 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 51
- Heart Health
- 54
- Metabolic
- 42
- Digestive
- 32
- Inflammatory
- 37
- Performance
- 51
- General Wellness
- 1
Rinse the garbanzos and soybeans, then put them in a pressure cooker with the bay leaf and the onion. Add vegetable broth and enough water to cover the beans by 1 inch (or follow the manufacturer's minimum liquid requirement).
- 2
Lock the lid and bring the cooker up to high pressure; lower the heat to maintain high pressure and cook for 1 hour. Let the pressure release naturally.
- 3
Drain the beans, keeping the liquid. Transfer the beans to a food processor. Add the garlic, lemon juice, soy sauce, black pepper, and tahini; process until smooth. (Add some of the cooking liquid if you want a thinner texture.) Spoon the mixture into a bowl and stir in the parsley.
- Calories 127.54 kcal Moderate 6%
- Protein 4.71 g Low Source 9%
- Carbohydrate 16.79 g 6%
- Total Fat 4.88 g Moderate 6%
- Saturated Fat 0.62 g Low Source 3%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.41 mg Low Source 0%
- Sodium 331.77 mg Moderate 14%
- Dietary Fiber 5.85 g Good Source 21%
- Total Sugars 4.67 g --
- Added Sugars 3.87 g Moderate 8%
- Calcium 53.76 mg Low Source 4%
- Iron 1.34 mg Low Source 7%
- Potassium 111.12 mg Low Source 2%
- Vitamin A 33.86 mcg Low Source 4%
- Vitamin C 0.74 mg Low Source 1%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Soy 🌱
- Sesame
- Garlic 🧄
- Onions 🧅
About This Recipe
Hummus from Scratch is an Israeli appetizer recipe made with 12 ingredients. It takes about 1 hr 15 mins, serves 8, and is rated easy. Key ingredients include Black Pepper, Curly Parsley, Dried Bay Leaves, and Dried Beans. Each serving provides about 127.54 kcal, and is a good source of fiber.
Recipe Questions
- What is Hummus from Scratch?
- It is an Israeli recipe made with 12 ingredients, usually served for appetizer or side dish or snack.
- What is Hummus from Scratch made of?
- The main ingredients are Black Pepper, Curly Parsley, Dried Bay Leaves, Dried Beans, Garbanzo Beans. The full list of 12 is above.
- How long does it take to make Hummus from Scratch?
- About 1 hr 15 mins in total: 15 mins to prepare and 1 hr to cook.
- How many calories are in one serving?
- One serving provides about 127.54 kcal. The full nutrition breakdown is above.
- Is Hummus from Scratch easy to make?
- This recipe is rated easy, with 12 ingredients and 3 steps.
- Is Hummus from Scratch healthy?
- Hummus from Scratch has an easyChef Pro health score of 53/100. Per serving, it provides 127.54 calories and 4.71 g of protein, or 9% of the Daily Value. It is a good source of dietary fiber. Worth noting per serving: sodium at 331.77 mg (14% of the Daily Value) and added sugars at 3.87 g (8% of the Daily Value). It contains Citrus, Soy, Sesame, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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