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Hummus nutrition

Garlicky Hummus as a healthy alternative to butter

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In our ‘Fuel Up’ series, sport dieticians from Singapore Sports Institute, Cheryl Teo and Ang Sin Hwee, show you how to cook up delicious meals to last through a day’s training. In this episode, we take a look at making garlicky hummus, a delicious paste made from chickpeas and a healthy alternative to butter.

Like other beans, chickpeas, are rich in both soluble and insoluble dietary fibre. Research studies have shown that insoluble fibre not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders. Soluble fibre helps stabilise blood sugar levels, making chickpeas a source of steady, slow-burning energy. In addition to being a vegan source of protein, chickpeas is also a good source of iron, particularly important in athletes as an energy boost. What’s more, it is a great source of prebiotics – food for good gut bacteria – to help you maintain a healthy gut. Hummus is wonderfully versatile, use it as a dip or as a tasty replacement for butter in your sandwich.

For a high carb snack to fuel up for training, or as post-training recovery: Have this as a dip with crackers or flat bread, or with your sandwich.

For a low carb snack to keep the hunger pangs at bay: Have this as a dip with veggie sticks (carrot, cucumber, celery or capsicum).

Hummus


Estimated time needed: 10 minutes

Serves: 4

Ingredients

  • 400g can cooked chickpeas, drained
  • 2 teaspoons tahini
  • 1 large garlic clove, roughly chopped
  • 1 teaspoon lemon zest
  • 1½  tablespoons freshly squeezed lemon juice
  • ½ teaspoon ground cumin
  • 2-4 tablespoons water
  • ½ teaspoon sea salt
  • 3 tablespoons extra virgin olive oil (plus extra for drizzling)
  • Crushed black pepper, to taste
  • Paprika, optional
  • Chopped coriander or parsley leaves, optional

Instructions

  1. Place chickpeas, garlic, lemon juice, lemon zest, olive oil, salt, pepper, cumin and tahini in a food processor. Process till well combined. 
  2. Add 2-4 tablespoons of water (add less water if you like a thicker consistency), and process again till smooth and creamy, scraping down the sides of the processor. Adjust seasoning if necessary.
  3. Transfer to a bowl and serve topped with chopped parsley, a sprinkle of paprika (if using) and a drizzle of olive oil. 



If you love this recipe try the following as well to make it a complete day's meal:



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