All About Hummus

Looking for a snack that is both healthy and filling? Then, hummus has you covered! This Mediterranean side dish is packed full of important vitamins and nutrients like vitamin B6, iron, zinc and potassium. Hummus is also a great source of plant-based protein and fiber. Both are very important as protein helps you stay full longer and is essential for growth, and fiber helps improve digestive health. Because of this hummus is a great option for everyone, especially those following a vegetarian or vegan diet. And seeing as how it does not include nuts and is gluten- and dairy-free, it is also suitable for people with nut allergies, celiac disease, or lactose intolerance.

If you are not yet familiar with hummus, it is a popular dip that originated in the Middle East. It is typically made by blending together chickpeas, tahini, garlic, lemon juice, and olive oil. Hummus is rich and savory with a bit of tang from the lemon juice and spice from the garlic. It can be used as a spread on sandwiches and in wraps or enjoyed on its own as a dip with pita chips or vegetables like carrots or celery. Because of how popular hummus has become it is easily found in grocery stores and even comes in several different flavors and varieties. My personal favorite brand is Sabra; I especially enjoy their Olive Tapenade Hummus. However, I have recently started making my own hummus and have found that it is incredibly simple and inexpensive. I typically have all of the ingredients on hand because I use them for other dishes, but one utensil you will need to purchase if you do not already have one is a food processor. If you have a good blender that may work but I find that my food processor works better for achieving the smooth, creamy texture of hummus. Although I love my big food processor, you can easily find smaller options for under $25.

Classic Hummus

• 1 Can of Chickpeas
• 1 Clove Garlic
• 3 Tbsp Tahini
• Juice of 1 Lemon
• 2 Tbsp Extra Virgin Olive Oil
• Salt and Pepper to Taste

Drain and rinse the chickpeas then place them in a food processor along with garlic, tahini, lemon juice, and salt and pepper. Replace the lid and pulse while slowly pouring in the EVOO. Once smooth transfer to an airtight container and store in the refrigerator for 5 to 7 days. Note: tahini can usually be found in the Middle East or Kosher section of your grocery store.

Once you get this recipe mastered, which won’t take long because it is so easy, you can use it as a base and begin to add other ingredients and seasonings to customize it to your liking. Below you will find four of my favorite non-traditional hummus recipes.

Black Bean Hummus

• 1 Can of Chickpeas
• 1 Can of Black Beans
• 1 Clove Garlic
• 3 Tbsp Tahini
• Juice of 1 Lemon
• 1/2 tsp Cumin
• 1/2 Ground Coriander
• 4 Tbsp Extra Virgin Olive Oil
• Salt and Pepper to Taste

Drain and rinse both the chickpeas and black beans then place them into a food processor along with garlic, tahini, lemon juice, cumin, coriander, and salt and pepper. Replace the lid and pulse while slowly pouring in the EVOO. Once smooth, transfer to an airtight container and store in the refrigerator for 5 to 7 days. If you would like, you can also add in jalapeno.

This dip is great with tortilla chips or paired with southwest style dishes. Just like chickpeas, black beans are a great source of protein and fiber making this dip a double dose of goodness. To see how we used black bean hummus with sweet potato nachos, check out our post on The Blue Zone Diet.

Roasted Red Pepper Hummus

• 1 Can of Chickpeas
• 1 Red Bell Pepper
• 1 Clove Garlic
• 3 Tbsp Tahini
• Juice of 1 Lemon
• 1/2 tsp Smoked Paprika
• 2 Tbsp Extra Virgin Olive Oil
• Salt and Pepper to Taste

Heat the oven to 400°F. Cut the red pepper in half and remove the seeds and stem. Place on a baking sheet in the oven for 25 minutes. When done roasting, remove the skin and allow to cool. Once cool, place in a food processor along with chickpeas, garlic, tahini, lemon, smoked paprika, and salt and pepper. Replace the lid and pulse while slowly pouring in the EVOO. Once smooth transfer to an airtight container and store in the refrigerator for up to 5 days. You can also add in 1/4 tsp of cayenne if you would like to add a little spice.

I actually love to use sliced red peppers to dip in hummus, so this recipe is a great way to bring those two items together and really add extra flavor. Peppers are a great vegetable to add to your diet because they are low in calories and high in vitamins A, B6, C and E.

Spinach Artichoke Hummus

• 1 Can of Chickpeas
• 1 Cup Fresh Spinach
• 1/2 Cup Artichoke Hearts
• 1 Clove Garlic
• 3 Tbsp Tahini
• Juice of 1 Lemon
• 2 Tbsp Extra Virgin Olive Oil
• Salt and Pepper to Taste

Drain and rinse the chickpeas then place them in a food processor along with spinach, artichokes, garlic, tahini, lemon juice, and salt and pepper. Replace the lid and pulse while slowly pouring in the EVOO. Once smooth, transfer to an airtight container and store in the refrigerator for up to 5 days.

Spinach is my absolute favorite leafy green! It is a great source of vitamins and other nutrients such as calcium, magnesium and iron. Artichokes contain some of the same vitamins and nutrients as well as fiber.

Roasted Beet Hummus

• 1 Can of Chickpeas
• 2-3 Red Beets
• 1 Clove Garlic
• 3 Tbsp Tahini
• Juice of 1 Lemon
• 2 Tbsp Extra Virgin Olive Oil
• Salt and Pepper to Taste

Heat the oven to 400°. Use a vegetable peeler or knife to remove the skin from the beets then cut into quarters. Place on a sheet of foil, drizzle with EVOO and a pinch of salt and pepper. Fold the top and sides of the foil and place in the oven for 40 minutes or until tender. When the beets are done roasting allow them to cool before making the hummus. Once cool, place in a food processor along with chickpeas, garlic, tahini, lemon, and salt and pepper. Replace the lid and pulse while slowly pouring in the EVOO. Once smooth transfer to an airtight container and store in the refrigerator for up to 5 days.

Although you do not have to roast the beets first, I find that it brings out more flavor and helps get rid of that ‘dirty’ flavor that people sometimes complain about. When picking beets go for the ones that feel firm, not soft. Once roasted they will become more tender. Beets are low in calories and contain so many of the vitamins and nutrients you need to keep your body healthy.

How do you prefer to enjoy hummus: Do you like to have it as a snack or side dish? Or do you find other ways to incorporate it into your meals?