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Kalyn's Kitchen

Parsley Hummus with Whole Wheat Pita Chips

You must try this Parsley Hummus with Whole Wheat Pita Chips if you’re growing parsley in your garden! If you like middle eastern flavors, you’ll love Parsley hummus, and this tasty hummus is low-glycemic, meatless, and South Beach Diet Phase Two. Use Appetizer Recipes to find more recipes like this one.

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Parsley Hummus with Whole Wheat Pita Chips found on KalynsKitchen.comHummus is one of those foods I’d never get tired of eating, but I’m pretty sure this Parsley Hummus with Whole Wheat Pita Chips wouldn’t be a hit with everyone. But I loved this particular version of hummus with lots of parsley, tahini, sesame oil, cumin, and lemon juice, and if you like parsley and enjoy middle eastern flavors, you might love it like I did. If you have friends who like interesting flavors, make this and ask them what the seasonings are, and I doubt they’ll be able to guess.

In spite of a widespread belief that flat parsley is better, I love curly parsley. I grow flat Italian parsley too, but when I made this, curly parsley was looking more perky in the garden. This hummus is my entry for Weekend Herb Blogging, hosted by Astrid from Paulchen’s Food Blog. Here is the announcement from Haalo in case you’d like to participate.

Parsley Hummus with Whole Wheat Pita Chips found on KalynsKitchen.comStart by draining a can of chickpeas (garbanzo beans) into a colander and rinsing well. Of course you can use freshly cooked chickpeas, but for hummus where the beans will be pureed, canned beans are perfect.

Parsley Hummus with Whole Wheat Pita Chips found on KalynsKitchen.comRinse the parsley and spin dry in salad spinner, or wipe dry with paper towels. I love this mini salad spinner that I use for herbs.

Parsley Hummus with Whole Wheat Pita Chips found on KalynsKitchen.comUse the food processor to chop the parsley and garlic well, then add chickpeas and process about one minute. Add rest of ingredients and process until smooth, about 2 minutes more. (Not sure why I didn’t take a photo of the finished hummus in the food processor, but I think until my house is finished I’ll blame all these missed photo opportunities on distractions from having a house full of workers!)

Parsley Hummus with Whole Wheat Pita Chips found on KalynsKitchen.comI adapted this recipe from one in The Bon Appetit Cookbook: Fast Easy Fresh, and they served it with cauliflower crudites in the book. I tried that, but I really liked the taste of this best with low-carb pita chips, lightly toasted on a cookie sheet.

Parsley Hummus with Whole Wheat Pita Chips found on KalynsKitchen.com

More Interesting Varieties of Hummus

Slow Roasted Tomato Hummus from Kalyn’s Kitchen
Jalapeno and Lime Hummus from Karina’s Kitchen
Green Olive Hummus from Fat Free Vegan Kitchen
Minty Hummus from What’s For Lunch Honey?
Artichoke Hummus from Pinch My Salt

Parsley Hummus with Whole Wheat Pita Chips

This Parsley Hummus, with middle eastern flavors, would be great to make if  you’re growing parsley in your garden!


  • 1 can chickpeas (garbanzo beans) drained and rinsed
  • 1/2 cup chopped parsley (pack parsley into half-cup measure, then chop in food processor
  • 1 tsp. minced garlic (about 2-3 garlic cloves)
  • 1/4 cup sour cream (I used low-fat sour cream)
  • 3 T tahini sauce
  • 1 1/2 T lemon juice
  • 2 T sesame oil
  • 2 T olive oil
  • 1 1/2 tsp. cumin
  • 1 1/2 tsp. salt (or less, this seems like a generous amount of salt, so add salt to taste)
  • 1/4 tsp. cayenne pepper or hot sauce
  • 1 T water (more or less, depending on how thick you like it)
  • 3-4 pieces whole wheat pita bread, cut into triangles
  • olive oil, for spraying pita and baking sheet


  1. Preheat oven to 450 F.
  2. Drain chickpeas (garbanzo beans) into a colander placed in the sink, then rinse until no more foam appears.
  3. Let the water drain off.
  4. Put parsley and garlic into bowl of food processor fitted with the stainless steel blade.
  5. Process about 1 minute, until parsley is well chopped.
  6. Add drained chickpeas and process 1-2 minutes, until beans are mostly smooth.
  7. Add sour cream, Tahini sauce, lemon juice, sesame oil, olive oil, cumin, salt, and cayenne or hot sauce.
  8. Process until mixture is very smooth.
  9. Test thickness and add a bit of water if you’d like it to be a little thinner.
  10.  Cut whole wheat pita into triangles.
  11.  Spray baking sheet with olive oil, then arrange pita triangles in a single layer.
  12.  Spray top of chips with olive oil.
  13.  Toast chips 4-5 minutes,
  14.  Then turn and toast 1-2 minutes more. (Watch them carefully at the end because they  can get too brown rather quickly.)
  15.  Serve hummus with pita chips.
  16.  Can also be served with cauliflower, celery, carrot sticks, or red bell pepper strips.


Recipe adapted from Parsley Hummus in The Bon Appetit Cookbook: Fast Easy Fresh.

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Served with whole wheat pita chips, this parsley hummus would be good for phase 2 or 3 of the South Beach Diet or other low-glycemic diets, but it’s too high in carb for a low-carb diet plan. You could make this phase one by using celery, cauliflower, or red pepper strips to dip the hummus.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, you can sign up for a free membership with Yummly and use the Yum button on my site to save the recipe and see the nutritional information. Another option is entering the recipe into this Recipe Nutrition Analyzer, which will calculate it for you.

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    26 Comments on “Parsley Hummus with Whole Wheat Pita Chips”

  1. Misty, very fun hearing that the kids liked it!

  2. Very yummy! I made a double batch and the only big change I made was to use full-fat Greek yogurt instead of sour cream. We never have sour cream on hand but almost always have Greek yogurt. My 5 y/o daughter and almost 2 y/o son loved this! I only used a tsp of coarse sea salt for the double recipe. Oh and I also only had toasted sesame oil, so I used half so the flavor wouldn't be too strong. And I went lighter on the cumin for the kids. This is a keeper recipe for sure!

  3. How come that I missed this recipe last summer??? Love hummus and the idea to make it green with the addition of some parsley is brilliant!
    I'll be growing both flat and curly parsley in my vegetable garden this year, so I can do some comparative tasting 😉

  4. I just printed this out. Will be a good one to try cause I have leftover parsley to finish up.

  5. Thanks for the reply! I think a caution might be in order on this one. I like salty, but this blew me away.

  6. I love hummus, too, and this is a great twist on the classic version, not only the parsley but the spices you add. Yummy!