Mediterranean Diet Olive Hummus
Experience the vibrant flavors of the Mediterranean with this Olive Hummus recipe, a creamy, nutrient-packed dish perfect for any occasion. Featuring the wholesome goodness of chickpeas, nutty tahini, and fresh lemon juice, this hummus is elevated by the addition of briny black olives and fragrant parsley. The recipe achieves a velvety texture with the help of extra virgin olive oil and cold water, while a hint of cumin adds warm, earthy undertones. Ready in just 10 minutes and requiring no cooking, this versatile dish is a delightful spread for pita bread, a dip for fresh vegetables, or even a flavor-rich addition to wraps and bowls. Garnished with kalamata olives and an olive oil drizzle, it’s a show-stopping appetizer that perfectly embodies the heart-healthy principles of the Mediterranean diet.
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Recipe Information
Ingredients
- 1 15 oz can canned chickpeas
- 0.25 cup tahini
- 0.25 cup fresh lemon juice
- 0.25 cup extra virgin olive oil
- 1 large clove garlic
- 0.5 cup black olives
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 2 tablespoons cold water
- 2 tablespoons parsley
- 0.25 cup pitted kalamata olives (optional, for garnish)
Instructions
Drain and rinse the canned chickpeas thoroughly under cold water. This removes the canned taste and some of the sodium.
In the bowl of a food processor, combine the tahini and fresh lemon juice. Process for 1 minute, scraping the sides as necessary until you achieve a creamy, whipped texture.
Add the olive oil, minced garlic, ground cumin, and salt to the tahini mixture. Process for an additional 30 seconds to combine all the flavors.
Begin adding the chickpeas to the processor a little at a time while blending. After adding all the chickpeas, process for 1 to 2 minutes until the hummus is smooth and creamy.
If the hummus is too thick or chunky, gradually add the cold water, one tablespoon at a time, until the desired consistency is reached.
Add the black olives and chopped parsley to the hummus, and pulse the food processor a few times until the olives are finely chopped and distributed throughout the hummus.
Transfer the hummus to a serving bowl. If desired, garnish with additional olive slices and a drizzle of olive oil.
Serve with fresh vegetables, pita bread, or as a spread. Enjoy the robust flavors brought by the Mediterranean influences.
Nutrition Facts
Calories |
1474 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 116.6 g | 149% | |
| Saturated Fat | 17.6 g | 88% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3826 mg | 166% | |
| Total Carbohydrate | 87.6 g | 32% | |
| Dietary Fiber | 26.4 g | 94% | |
| Total Sugars | 12.3 g | ||
| Protein | 33.4 g | 67% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 4923 mg | 379% | |
| Iron | 21440.6 mg | 119114% | |
| Potassium | 1176 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
