Contributed by Preston Maring, MD


In honor of #NationalSandwichday we wanted to repost this delicious recipe for hummus that can be the perfect condiment for many delicious sandwiches. Put it on yours and let us know what you think.

This is a recipe in Mark Bittman’s “The Best Recipes in the World” that I really like. Hummus is one of those foods that you simply have to taste over and over and experiment until you are at peace. While It is most often served with pita chips,it is a great dip for raw veggies (fewer carbs, healthy beans, and good fats) and can be added to many kinds of sandwiches.

Servings: 8


  • 2 cups cooked chickpeas (garbanzo beans) either cooked yourself or from a can. If using canned beans, drain and rinse.
  • 1/2 cup tahini
  • 1/4 cup extra virgin olive oil
  • Juice from 1 to 2 lemons (depends on how big and juicy they are)
  • 2 cloves garlic, peeled
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1 tablespoon ground cumin


  1. Add everything to a blender. 
  2. Add enough water to make a smooth puree — could take a 1/2 cup or more. You could use reserved liquid from canned beans but that adds a lot of extra salt. 

Once you get the hummus out of the blender, it is time to clean up while you are snacking. Try this if you don’t already do it — add a little dishwashing liquid to the blender, fill it half full with hot water, then blend on high speed with the top on tight (obviously). Voila. A clean blender and a healthy snack.

Nutrition information (per serving)

  • Calories: 210
  • Total fat: 16 g
  • Saturated fat: 2 g
  • Cholesterol: 0 mg
  • Sodium: 370 mg
  • Total carbohydrate: 13 g
  • Dietary fiber: 4 g
  • Total sugars: 2 g
  • Protein: 6 g