Hummus is a Middle Eastern dip traditionally made with mixed chickpeas (or garbanzo beans), tahini (sesame paste), oil and salt. If you’ve never tried hummus, you’ll be delighted. Homemade hummus is even better! Even if you don’t like the taste of traditional hummus, there are so many add-ins you can try to mix up the flavors and arrive at a hummus that’s perfect for your taste buds.
Is Hummus Good For You?
Hummus can be a smart addition to any healthy diet. As the United States Department of Agriculture (USDA) states, in addition to being a good source of protein and fiber, hummus is also suitable for vegetarians and vegans. It’s also an easy way to add more legumes to your day, especially for those who don’t like the texture of beans alone. Hummus is also versatile: the dip can be combined with fresh vegetable sticks or used instead of salad dressing for a relatively low-calorie and balanced snack or a nutritious meal.
But like any food, you can overdo it with hummus. Keep in mind that hummus contains oil, so the calories can add up. Portion control is key. Regardless, if you currently eat few plant-based foods, you may be on a low-fiber diet. Since hummus is high in fiber, be sure to eat it slowly and drink plenty of water. According to the Cleveland Clinic, increasing fiber intake too quickly can upset your stomach, but the steps above may help relieve stomach discomfort.
The benefits of homemade hummus
One way to reap the health benefits of hummus while cutting costs is to make your own dip at home! This is easier than you can imagine. You can also look forward to fresher flavors and no preservatives – win, win, win!
The best hummus recipe
Here’s an easy hummus recipe that’s as easy to make as it is delicious. You can use this as a base for any hummus flavor you prefer. Find ways below to modify this recipe exactly how you want to keep your hummus game fresh all year long!
Makes 8 servings (¼ cup per serving)
- 2 lemons, juiced
- 2 cloves of garlic
- 1 can chickpeas, drained and rinsed
- ½ tsp baking powder
- ⅓ cup tahini
- ½ tsp kosher salt
- ½ tsp ground cumin
- 2 tbsp olive oil
- Place the lemon juice and garlic in a food processor or blender and blend well. Leave in the processor and prepare the other ingredients.
- Place chickpeas in a small saucepan and sprinkle baking soda over them. Pour enough water over the chickpeas to cover them by about 2 cm. Place the pan on high heat and bring to a boil. Continue cooking for 20 minutes, reducing the heat as needed. Remove from the heat, drain the chickpeas and rinse thoroughly under cold water. Put the chickpeas in the food processor.
- Place the remaining ingredients in the food processor and blend on high until the mixture is completely smooth. Serve immediately or store in an airtight container in the fridge until ready to serve.
Nutritional Facts Per Serving: 137 Calories, 10g Total Fat (1.3g Saturated Fat), 4g Protein, 11g Carbohydrate, 2.6g Fiber, 1.6g Sugars (0g Added Sugar), 220mg Sodium
8 Flavors of Hummus You Can Chop at Home
1. Roasted Garlic Hummus
Roasted garlic softens and deepens its flavor. If you love garlic, snip ¼ inch off the top of a garlic bulb and drizzle olive oil over it. Roast in a 375 degree F oven until cloves are soft and lightly browned, about 45 minutes. Instead of the garlic in the original recipe, mix in the whole roasted clove of garlic.
2. Roasted Pepper Hummus
Do you love roasted peppers? This idea is for you! Here they pair perfectly with hummus, and all you have to do is drain them and mix them into the recipe listed above. To make the perfect roasted pepper hummus, stir in ¾ cup roasted red peppers.
3. Avocado Hummus
Adding avocado to hummus makes your dip chock-full of heart-healthy monounsaturated fat. According to the American Heart Association, this type of fat may help lower bad cholesterol, thereby reducing your risk of heart disease and stroke. Plus, it’s as simple as tossing two ripe avocados into your hummus recipe.
4. Pumpkin Hummus
Pumpkin is packed with antioxidants and is a particularly rich source of vitamin A, according to the USDA. Simply stir in 1 cup of mashed pumpkin or roasted pumpkin and you have a vitamin-packed snack to be proud of.
5. Sun-dried tomato and basil hummus
Looking for a hummus that has all the flavors of summer? Look no further! Add ⅓ cup sun-dried tomatoes and 2 tablespoons (tbsp) fresh basil to your hummus before mixing.
6. Spinach Artichoke Hummus
Get all the delicious flavor of spinach artichoke dip in this easy to make hummus. After mixing the hummus ingredients together, stir in ⅓ cup canned, drained, and chopped artichoke hearts and 8 ounces frozen spinach, drained well and chopped. Not only will it taste amazing, but you’ll get spinach’s health benefits, including its fiber and iron content, according to the USDA.
7. All bagel hummus
All the flavor of an everything bagel without the processed carbs. The best part is, you don’t even have to prepare all the bagel seasoning if you don’t want to, as you can buy it already prepared! Simply stir in 1 ½ teaspoons of all the bagel seasoning, then garnish the top of your hummus with an additional sprinkle for an easy way to create your favorite flavors right at home.
8. Hummus without tahini
Tahini is delicious, but not for everyone. It’s also the most expensive ingredient in homemade hummus, so you may skip it or find you don’t have one on hand when preparing a recipe. In addition, according to FARE (Food Allergy Research and Education), sesame is the ninth most common food allergen. Instead of tahini in the recipe above, simply stir in 2 to 4 tablespoons of ice cold water, depending on desired consistency. The resulting hummus is still packed with flavor and nutrients but free of all major food allergens.