Nutritional Facts of Hummus, Lebanese Dip, Calories in Hummus, Lebanese Dip

by Tarla Dalal
This calorie page has been viewed 2141 times

How many calories does one serving of Hummus, Lebanese Dip have?

One serving of Hummus, Lebanese Dip gives 174 calories. Out of which carbohydrates comprise 44 calories, proteins account for 14 calories and remaining calories come from fat which is 116 calories. One serving of Hummus, Lebanese Dip provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Hummus, Lebanese Dip | Indian style hummus | healthy hummus dip | with amazing images.

I have been making hummus Lebanese dip in my Indian kitchen for over 20 years. This is an easy, simple Indian style hummus recipe to follow for Indians, as we always have chickpeas in our kitchen. 

Hummus has a unique flavour of chickpea, olive oil and parsley. Very healthy to eat Indian style hummus with cucumbers or carrots and great for weight loss and Endurance Athletes

Notes on hummus Lebanese dip. 1. overcooked chickpeas work great too. If you want the chickpeas to go soft, you can add a pinch of cooking soda while pressure cooking so that the chickpeas cook properly. 2. Wait for the pressure to drop naturally before opening it. If you open it in a haste, the chickpeas will not have cooked properly. 3. Drain the kabuli chana. Tip: Keep aside some cooking water of the chickpeas to add to the blender if required. This liquid will give a smooth consistency to the hummus. 4. Finally add curd to the mixer. This might seem unusual but a few middle-eastern countries replace tahini with yogurt in their hummus for a tangier taste. If you want, you can avoid the curd and put tahini instead.

Hummus, the famous traditional Lebanese spread, has a creamy chickpea texture. It tastes fantastic when served as apart of a mezze platter with Pita Bread or vegetables.

Pita Bread, Lebanese Whole Wheat Pita Bread

Pita Bread, Lebanese Whole Wheat Pita Bread

Is Hummus, Lebanese Dip healthy?

Yes, this is healthy.

Let's understand the Ingredients.

Kabuli Chana ( white chick peas) Kabuli Chana which is used in popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams of protein, which is a really good amount. See here for 10 fabolous benefits of chickpeas

Olive Oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest, avoid vegetable oil

Benefits of Cloves : Cloves are the immature unopened flower buds of a tropical tree. The four-pointed flower bud with a tapered stem measures 12-16 mm, and looks like a small nail.  Indians have long used cloves to treat indigestion, diarrhoea, hernia, and ringworm, as well as athlete's foot and other fungal infections. India's traditional Ayurvedic healers have used cloves since ancient times to treat respiratory and digestive ailments and its oil for toothache. It has powerful antiseptic and mild anaesthetic actions. When boiled with water and gargled, cloves are a good antibacterial mouthwash, which can help to combat bad breath and relieve a sore throat. Cloves are said to restore the appetite, and hence recommended for people with digestive disorders. Cloves are effective at clearing up a number of skin disorders such as acne, sores or ulcers. It has antioxidant properties, owing to the compound eugenol in it. Eating cloves is said to be aphrodisiac.

Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest source of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

Parsley : Parsley is a fairly good source of calcium, which is definitely known to support bone strength. Adding parsley to you meals daily will help you build your red blood cells count and haemoglobin levels and overcome anaemia. A glass of juice with parsley like Carrot Spinach and parsley Juice is a very good detox to flush out toxins from your body and fight kidney stones. A cup of freshly chopped parsley fulfils your days requirement of vitamin C and vitamin K and folate. Parsley is part of  Heart-friendly foods. See detailed benefits of parsley

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Hummus, Lebanese Dip?

Yes, this recipe is good for diabetics, heart and weight loss. Hummus is a Low GI food and high in fibre and great for diabetics. Hummus is easy to digest. Use extra virgin olive oil to make it. Hummus is a great plant based protein as it comes from chick peas. Good fats in hummus from olive oil. Great for weight loss.

Can healthy individuals have Hummus, Lebanese Dip?

Yes, this recipe is healthy. Hummus is rich in manganese and Folic Acid which every one needs. Good for brain health.  Hummus is also rich in copper and iron and good for women who want to conceive. Also rich in Zinc which plays a big role in your immunity. The dietary fibre helps with your stool and gut health. 

Prevents chronic inflammation in the body. Good food like hummus prevents it. 

One serving of Hummus, Lebanese Dip is high in

1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

3. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

4. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

5. Phosphorus Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 174 calories that come from one serving of Hummus, Lebanese Dip?

Walking (6 kmph) = 52 mins
Running (11 kmph) = 17 mins
Cycling (30 kmph) = 23 mins
Swimming (2 kmph) = 30 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy174 cal9%
Protein3.2 g6%
Carbohydrates10.8 g4%
Fiber4.5 g18%
Fat12.9 g20%
Cholesterol1.8 mg0%
VITAMINS
Vitamin A148.5 mcg3%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C3.6 mg9%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)30.1 mcg15%
MINERALS
Calcium60.2 mg10%
Iron0.8 mg4%
Magnesium29.8 mg9%
Phosphorus63.7 mg11%
Sodium6 mg0%
Potassium166 mg4%
Zinc0.5 mg5%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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