Never eat store-bought hummus again! Try this tasty and easy recipe to make your own healthy and delicious hummus.
Hummus is the incredible classic Middle Eastern dip that we can all be thankful for. It’s not only delicious, but also very versatile. On top of that, it’s packed with healthy nutrients and provides 7.9 grams of plant-based protein per serving. This makes hummus excellent for people adhering to a vegan or vegetarian diet as protein is an essential macronutrient for growth, recovery and immune function. Additionally, hummus is full of vitamins and minerals such as iron, folate, phosphorus and B vitamins, which are similarly important for vegetarians and vegans to include in their diet. For people with food allergies it’s also a very safe food; hummus is naturally gluten-, nut- and dairy-free.
Healthy ingredients make for a healthy recipe! One of the healthy ingredients in hummus is chickpeas (garbanzo beans), which is a legume. A multitude of studies have shown that consuming a diet rich in legumes can reduce blood markers of inflammation. Another healthy ingredient in hummus is olive oil, which has been proven to be a great source of heart-healthy unsaturated fat.
So even if you’re not vegan or vegetarian, hummus is a healthy and delicious dip for many occasions. It not only tastes great, but is also good for you!
Tasty & Easy Hummus Recipe
- 1 can of chickpeas (garbanzo beans), drained and rinsed with water
- ½ tsp baking soda
- Juice of 1 large lemon
- 1 large clove of garlic, roughly chopped
- ½ tsp fine sea salt
- ½ cup tahini
- 2 tbsp ice water (more as needed)
- ½ tsp ground cumin
- 1 tbsp extra-virgin olive oil (and a drizzle for serving)
- Place the drained and rinsed chickpeas (garbanzo beans) in a medium saucepan and add the baking soda. Cover the chickpeas with several inches of water and bring to a boil. Let boil for around 20 minutes, the skins should fall off and the chickpeas will bloat as they absorb the water. Drain the chickpeas, run cool water over them and set aside.
- Meanwhile, in a food processor or blender combine the lemon juice, garlic and salt. Blend until the garlic is finely chopped and let the mixture rest for 10 minutes.
- Add the tahini to the food processor or blender and blend until the mixture is thick and creamy.
- While running the food processor or blender, add 2 tablespoons of ice water or more until the mixture is smooth, pale and creamy.
- Add the cumin and drained chickpeas (and their skins) to the food processor or blender. Blend for about 2 minutes and drizzle the olive oil in while blending. Add more ice water if necessary to achieve creamy texture.
- Taste and add more salt, cumin or lemon juice to your liking.
- Serve hummus in a bowl with a drizzle of olive oil on top. Serve with crackers, pita bread, or veggies such as carrots or celery.
A 100-gram (3.5-ounce) serving of hummus provides:
- Calories: 166
- Fat: 9.6 grams
- Protein: 7.9 grams
- Carbs: 14.3 grams
- Fiber: 6.0 grams
- Manganese: 39% of the RDI
- Copper: 26% of the RDI
- Folate: 21% of the RDI
- Magnesium: 18% of the RDI
- Phosphorus: 18% of the RDI
- Iron: 14% of the RDI
- Zinc: 12% of the RDI
- Thiamin: 12% of the RDI
- Vitamin B6: 10% of the RDI
- Potassium: 7% of the RDI