Snacks · Dips & spreads

Hummus

Name: Hummus
Prep time: 10 min
Total time: 10 min
Yield: 6 servings
Ingredients: 1 can (15 oz) chickpeas, drained, liquid saved; 1/4 cup tahini; juice of 1 lemon; 2 cloves garlic; 2 tbsp olive oil; 1 tsp ground cumin; 3/4 tsp salt; 1/4 cup water, ice-cold

The chickpea dip that conquered every supermarket, from scratch in five minutes: chickpeas, tahini, lemon and garlic. Homemade is smoother, brighter and cheaper than the tub.

Time: 10 min (10 prep + 0 cook)
Servings: 6
Per serving: 199 kcal
Protein: 7 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

1 can (15 oz) chickpeas, drained, liquid saved425 g
1/4 cup tahini60 g
juice of 1 lemon45 g
2 cloves garlic8 g
2 tbsp olive oil25 g
1 tsp ground cumin2 g
3/4 tsp salt4 g
1/4 cup water, ice-cold60 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Blend the tahini and lemon juice together first for a full minute — it whips into a pale cream, and that's the texture secret.
Add the garlic, cumin, salt and olive oil; blend again.
Add the chickpeas and blend 2–3 minutes — longer than feels reasonable — streaming in the cold water until silky.
Serve swooped in a shallow bowl with olive oil in the grooves and paprika if you like.

How do I get it restaurant-smooth?

Restaurant-smooth hummus is a patience trick, not an ingredient trick: the long blend plus ice water does what peeling every chickpea claims to. Vegetables for dipping keep the plate's score where the hummus put it; crackers walk it down.

Why this score

easy to overeat

Dense calories with little protein, volume or fiber to fill you up.

Three routes to fullness — one is enough

14% of kcal

62% water

26 g/Mcal

What pulls it down

How scores work

Computed on the finished dish, not an average of the parts: 1194 kcal goes into the pot, 629 g of ingredients comes out as ~590 g of food → 202 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 202
Protein: (14%); 7 g
Fat: (52%); 12 g
Carbohydrates: (35%); 18 g
of which sugar: 3 g
Fiber: 5 g
Sodium: 413 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

More snacks

Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.