By Mayo Clinic Staff

Dietitian's tip:

This recipe replaces tahini, which sometimes contains gluten, with olive oil. It also calls for sherry vinegar instead of lemon juice.

Number of servings

Serves 6
  1. DASH diet
  2. Heart-healthy
  3. Weight management
  4. Plant-based
  5. Meatless
  6. Healthy-carb
  7. Diabetes meal plan
  8. Gluten-free


  1. 2/3 cup dried chickpeas (garbanzos), picked over and rinsed, soaked overnight, and drained
  2. 3 cups water
  3. 2 cloves garlic
  4. 1 bay leaf
  5. 1/2 teaspoon salt
  6. 1 tablespoon olive oil
  7. 3/4 cup plus 2 tablespoons sliced green (spring) onion
  8. 2 tablespoons sherry vinegar
  9. 3 tablespoons chopped fresh cilantro (fresh coriander)
  10. 1 teaspoon ground cumin


In a large saucepan over high heat, combine the chickpeas, water, garlic cloves, bay leaf and 1/4 teaspoon of salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are very tender, 50 to 60 minutes. Drain and discard the bay leaf, reserving the garlic and 1/2 cup of the cooking liquid.

In a blender or food processor, combine the chickpeas, cooked garlic, olive oil, 3/4 cup green onion, vinegar, cilantro, cumin and the remaining 1/4 teaspoon salt. Process to puree. Add the reserved cooking liquid, 1 tablespoon at a time, until the mixture has the consistency of a thick spread.

In a small serving bowl, stir together the chickpea mixture and the remaining 2 tablespoons green onion. Serve immediately, or cover and refrigerate until ready to serve. Makes about 1 1/2 cups.

Nutritional analysis per serving

Serving size: 1/4 cup

  • Total carbohydrate 15 g
  • Dietary fiber 4 g
  • Sodium 210 mg
  • Saturated fat 0.5 g
  • Total fat 4 g
  • Cholesterol 0 mg
  • Protein 5 g
  • Monounsaturated fat 2 g
  • Calories 116
  • Trans fat 0 g
  • Total sugars 3 g
  • Added sugars 0 g

This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of a James Beard award.

June 15, 2017