Ingredients
2 cups cooked chickpeas (or 15 oz canned)
3 tablespoons tahini
2 tablespoons fresh lemon juice
1 clove garlic, minced
1 tablespoon olive oil
1/2 teaspoon salt (adjust to taste)
1/4 teaspoon black pepper
4 slices whole grain or sourdough bread
2 tablespoons olive oil (for spreading)
2 ripe tomatoes, thinly sliced
1 small cucumber, thinly sliced
10–15 pitted olives
Handful fresh parsley, chopped
Instructions
Combine chickpeas, tahini, lemon juice, garlic, 1 tbsp olive oil, salt, and pepper in a food processor. Blend until smooth and creamy.
Toast bread until golden. Brush each slice with 1/2 tbsp olive oil.
Spread hummus evenly onto each toast.
Top with tomato slices, cucumber, olives, and parsley.
Serve fresh or at room temperature.
Notes
Canned chickpeas can be used for convenience—rinse thoroughly before blending.
Adjust salt to personal taste.
Storage: Store prepared hummus in an airtight container in the refrigerator for up to 3 days.
Customize toppings with bell peppers, feta (if dairy allowed), or red onion slices for extra flavor.
- Prep Time: 10
- Cook Time: 5
- Category: Mediterranean Basics
- Method: Blending
- Cuisine: Mediterranean
- Diet: Vegetarian
Nutrition
- Serving Size: 1 toast
- Calories: 350
- Sugar: 4g
- Sodium: 300mg
- Fat: 18g
- Saturated Fat: 2g
- Carbohydrates: 40g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg