This high-protein, low-fat Sun-dried Tomato Hummus recipe is easy to prepare, a treat for the tongue, and good for the body. We’ve also prepared a hummus nutrition facts and recipe infographic that should make it simple to remember and cook. For those who prefer a more standard preparation, we’ve included a Hummus-stuffed Tomato recipe.

Right at the bottom of the post, you can find some nutrition and other interesting hummus facts.

Sun-dried Tomato Hummus Recipe

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Sun-dried Tomato Hummus Recipe - Infographic


  • 1 cup    Chickpeas/Kabuli channa
  • 2 teaspoons      Lime juice
  • ½ cup   White sesame seeds
  • ½ cup   Vegetable oil
  • 1 teaspoon       Salt
  • 3 tablespoons   Olive oil
  • ½ tsp    Jeera/cumin powder (optional)
  • ½ cup   Sun-dried tomatoes


  • To make tahini (sesame paste), lightly roast half a cup of white sesame seeds for a few minutes and remove them from the pan before the seeds start browning. Grind the sesame seeds in a blender (after they are cool) with half a cup of vegetable oil to a smooth paste.
  • Wash the chickpeas/kabuli channa and soak in water for 4 hours. Cook in a pressure cooker with 2 cups of water until soft. Blend the cooked chickpeas in a mixer to a rough consistency with a few tablespoons of water if needed. Add salt, tahini, sun-dried tomatoes, lime juice, jeera powder, and olive oil. Puree again until smooth.

The Sun-dried Tomato Hummus recipe is a popular Hummus-based preparation. A more standard Hummus-Tomato meal is the Hummus-stuffed Tomato.

Hummus-stuffed Tomato Recipe


The ingredients are the same as the sun-dried version, but replace the sun-dried tomatoes with 4 medium tomatoes. Include 8 basil or coriander leaves (optional).



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  • Follow steps 1 & 2 as above. Puree without the tomatoes.
  • Cut each tomato in 2 halves. Cut a very thin slice off the bottom of each tomato half so they will not roll. Scoop out the cores and seeds with a spoon.
  • Spoon the hummus into the tomato halves.
  • Garnish each half with a small basil or coriander leaf.

Serving Suggestions 

  • Best served with raw, julienned vegetables such as carrot, bell pepper, cauliflower (cut into bite-sized florets) celery, radish and any other raw vegetable that goes in a salad.
  • A healthy, alternative sandwich spread.
  • Pita bread, naan, roti, papad dip.
  • As a soup thickener (for an exotic twist to your everyday soup)
  • Let your imagination run riot and use in other ways!

Hummus Nutrition Facts

Hummus contains about 20 essential Amino Acids, is rich in Vitamins C,K,E & B6, and contains beneficial quantities of Managanese, Copper, Sodium, Calcium and Iron. Hummus also has a low Glycemic Index, meaning it doesn’t alter blood sugar and insulin levels much when eaten.

Ingredients in Hummus – Nutrition Facts

Chickpeas are rich in protein. Chickpeas are known to be effective in preventing build-up of cholesterol in the blood vessels. They also help in maintaining correct blood sugar levels. Tahini, also high in protein, is a great source of calcium.

Olive oil helps regulate cholesterol and protect the heart from various diseases.

Lemon juice is filled with antioxidants that reduce oxidative stress in the body, improve immune functions, and fight off bacteria and viruses.

Tomatoes contain three high-powered antioxidants: beta-carotene, vitamin E, and vitamin C. When tomatoes are eaten along with healthier fats, like olive oil, the body’s absorption of the carotenoid phytochemicals in tomatoes can increase by 2 to 15 times.

Cumin can stimulate the production of pancreatic enzymes and help digestion.

Basil contains flavonoids that provide protection at the cellular level from both radiation and oxygen. Essential oils found in its leaves have the ability to inhibit several species of pathogenic bacteria that have become resistant to commonly used antibiotic drugs. Basil is anti-inflammatory and gives relief to individuals with rheumatoid arthritis.

Weird & Interesting Facts About Hummus

You needn’t really read these, but they are quite fun! Enjoy!

  • Chickpeas were eaten in Egypt 7000 years ago.
  • Hummus is old too. Even the debate over its origins is centuries old! Both the Greeks and the Arabs claim to have invented it.
  • The oldest known Hummus recipe is neither from Greece or Arabia though. It was found in a cookbook published in Cairo in the 13th century.
  • Hummus is an arabic word for chickpea. The largest Hummus dish ever prepared weighed 10,450 kgs!
  • Hummus is a national food symbol in Israel. Fadi Abboud, President of the Association of Lebanese Industrialists has accused Israel of “stealing” their national dishes!

Editor’s Note: This article is based on an excerpt from the February 2014 issue of Forest Flower. Pay what you want and download. (set ‘0’ for free). Print subscriptions are also available.