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This popular Middle Eastern dip can be used as an appetizer or snack served with pita chips, crackers or veggies. It’s healthy and kids love it!

Prep Time:
15 min
Cook Time:
Serving Size:
1/4 cup (60 mL)


  • 1 can (19 oz/540 mL) chickpeas, rinsed and drained
  • 5 Tbsp (75 mL) canola oil 
  • 1/4 cup (60 mL) freshly squeezed lemon juice 
  • 1 garlic clove, minced
  • 1 tsp (5 mL) freshly ground pepper 
  • 1/2 tsp (2 mL) salt 


  1. In a food processor, add chickpeas, garlic and lemon juice. Blend in canola oil, pepper and salt. Process until smooth. Place in a serving dish.


“Living with type 1 diabetes for nearly 30 years has taught me how to balance eating foods I love with managing my blood sugar levels. My relationship with food ignited my desire to become a registered dietitian and to help others develop a positive relationship with food, too. Over time, I’ve learned how to modify the South Asian foods I grew up eating to ensure good nutrition, without compromising my cultural traditions or flavours. When it’s snack time, pairing protein and fibre is a must, and I often try to incorporate pulses, such as chickpeas and lentils, which are a source of both. Lately, I’ve been using my air fryer to make crispy lentils, which I toss with canola oil and seasonings before cooking. I also love to use canned chickpeas as a simple shortcut to make smooth and creamy Hummus, the ultimate dip for veggies or whole-grain crackers.”

Huda Rashid, RD

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Nutritional Information Per 1/4 cup (60 mL)
Amount % Daily Value
Calories 90
Fat 6 g %
+ Trans 0 g
N/A %
Cholesterol 0 mg
Sodium 140 mg %
Carbohydrate 7 g %
Fibre 1 g 4 %
Sugars N/A 
Protein 2 g

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