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Smooth and Creamy Hummus

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I created this recipe after the recent listeria scare with store-bought hummus. I figured it was safer (and maybe a little healthier) to make my own hummus. I love chickpeas, and enjoy adding them to salad, soup & stir-fry for a creamy addition that is full of fiber and protein.

Hummus is a great go-to snack that is rich in protein, fiber, and healthy fats. Pair it with baby carrots, sliced radishes, or whole wheat crackers, and you have a filling, nutritious appetizer for your next party. Use hummus as a spread on your sandwiches and wraps. This smooth, creamy option will outdo store-bought hummus any day. Using dried chickpeas instead of canned makes this recipe much lower in sodium.

Further Food Commentary:

Hummus is a fun dip and is easy to make! The main ingredient, chickpeas, contain a mixture of insoluble and soluble fibers. But chickpeas are so much more than their high fiber content! They contain ALA omega 3 fatty acids, which our bodies convert into other omega-3s. If you are searching for weight management ideas, try dipping raw broccoli in hummus for a filling snack that’s high in protein. Or try spreading it on sprouted bread and top with avocado!

By Kathleen Benson, RDN LD

Smooth and Creamy Hummus

Stars ( Reviews)

  • Prep Time:5 minutes
  • Cook Time:10 hours
  • Servings: 12

Ingredients

1 cup dried chickpeas (will provide you 2 cups when cooked)
4-6 cups water
1 tablespoon baking soda
3 cloves garlic (roughly chopped — the food processor will do the rest of the work for you)
1 teaspoon ground cumin
1/2 teaspoon salt
1 teaspoon pepper
3 tablespoons of liquid from the chickpeas (water reserved from the cooked chickpeas)
juice of 1 lemon
1/3 cup tahini (sesame seed paste)
1/4 cup olive oil
1/4 teaspoon paprika

Instructions

1. Soak the dried chickpeas in water & baking soda for 8 hours (I usually do this overnight).

2. Drain the chickpeas. In a large pot, add the chickpeas and cover with water. Bring to a boil, then let simmer on low heat for 2 hours. Drain water, reserving 3 tablespoons.

2. Add chickpeas, garlic, cumin, salt & pepper to a food processor. Blend until smooth.

3. Add reserved liquid from the chickpeas, lemon juice, and tahini. Blend.

4. While the food processor is running, slowly pour in olive oil until well-blended. Top with paprika and serve with your choice of raw veggies or crackers.

1. Soak the dried chickpeas in water & baking soda for 8 hours (I usually do this overnight). 2. Drain the chickpeas. In a large pot, add the chickpeas and cover with water. Bring to a boil, then let simmer on low heat for 2 hours. Drain water, reserving 3 tablespoons. 2. Add chickpeas, garlic, cumin, salt & pepper to a food processor. Blend until smooth. 3. Add reserved liquid from the chickpeas, lemon juice, and tahini. Blend. 4. While the food processor is running, slowly pour in olive oil until well-blended. Top with paprika and serve with your choice of raw veggies or crackers.

Nutrition Information

Per Serving:  Calories: 124; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 441mg; Potassium: 39mg; Carbohydrate: 11g; Fiber: 5g; Sugar: 0g; Protein: 4g

Nutrition Bonus:   Iron:6%

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