Smooth Avocado Hummus
This protein rich dip, enhanced by healthy avocado fats, makes a nutritious appetizer or a snack. Enjoy this healthy and delicious Mediterranean dip with a side of veggies and Seven Grains & Seeds dipitas.
Ingredients
1 can (540 mL) chickpeas (garbanzo beans) drained and rinsed*
1 medium ripe avocado, cut into large cubes
¼ cup cilantro/basil leaves
¼ cup light sour cream/plain Greek yogurt
Juice of 1 lime
1/2 tsp cumin
1 garlic clove
3 Tbsp olive oil
Dash of salt and fresh ground pepper
3 Tbsp olive oil
Instructions
- Combine all the ingredients, except water, in a bowl of a food processor. Process until thick and smooth
- Add water, 1-2 Tbsp at a time, until a desired consistency is achieved.
- Taste for salt and pepper and add as needed
- Serve dip with a drizzle of olive oil and sprinkled with red pepper flakes or paprika along with your favourite dipitas
Useful Tips
To achieve a smooth hummus consistency, remove the shells from chickpeas before adding to food processor.
| Nutrition Facts | |
|---|---|
| Servings 10.0 | |
| Amount Per Serving | |
| calories 124 | |
| % Daily Value * | |
| Total Fat 8 g | 12 % |
| Saturated Fat 1 g | 6 % |
| Monounsaturated Fat 4 g | |
| Polyunsaturated Fat 1 g | |
| Trans Fat 0 g | |
| Cholesterol 2 mg | 1 % |
| Sodium 205 mg | 9 % |
| Potassium 285 mg | 8 % |
| Total Carbohydrate 11 g | 4 % |
| Dietary Fiber 4 g | 15 % |
| Sugars 1 g | |
| Protein 4 g | 7 % |
| Vitamin A | 2 % |
| Vitamin C | 6 % |
| Calcium | 6 % |
| Iron | 6 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |