In recent years, hummus has risen in popularity and is no stranger to grocery store shelves.
This prevalent dip is a great addition of protein, fiber, and healthy fat to your diet.
Dip some veggies or whole-grain crackers in hummus and you’ve got a healthy and simple snack!
Hummus is easy to make at home and this recipe is tastier (and cheaper) than store-bought!
Plus, hummus is naturally gluten-free and vegan, which makes it perfect for any gathering.
So, this hummus recipe is simple, cheap, and healthy – have I got your attention yet?
How To Make Homemade Hummus
Making smooth and creamy hummus may sound like a daunting task, but it is quite easy and you do not need fancy kitchen equipment.
Plus, the ingredients needed are healthy, relatively cheap, and can be found in most supermarkets.
As for equipment, all you need are measuring cups and spoons, a can opener, strainer, and food processor.
If you do not own a food processor, a blender can work. In my college days, I did not have a food processor and the blender worked perfectly well.
There are several hummus-making methods depending on the form of chickpeas used (canned or dried).
I’ll touch on this later in the Tips section, but the simplest version (because it is less time-consuming) is dumping all the ingredients into the food processor and blend.
Pretty easy, right?
Short on time during the work week?
Carve out time on the weekends to make hummus for the upcoming week.
Include your significant other and/or children in the process for a family activity (and taste test).
It may be fun to create your own secret family hummus recipe!
What Is Hummus?
Although hummus may appear to be a new hipster, foodie trend, it outdates your cauliflower crust pizza by many years.
Hummus (which means “chickpea” in Arabic) is a traditional Middle Eastern and Mediterranean dish that has been enjoyed by many for centuries.
Traditional hummus contains six basic ingredients: chickpeas, fresh lemon juice, tahini sauce, olive oil, garlic, and salt.
Various spices and herbs can be added to create unique flavors.
As the hummus market expanded, a plethora of new flavors came into existence.
Now you can buy anything from classic garlic and roasted red pepper to chocolate hummus. Yes, chocolate hummus actually exists.
Whoever thought of this is a genius in my book.
As this shows, hummus is a versatile dish and there are many recipes for hummus out there for you to create instead of opting for the mediocre store-bought versions.
Now, you may be asking “what do I eat with hummus”? Well, traditionally pita bread is dipped in hummus.
You can find pita bread and pita chips at most grocery stores or you can discover a recipe and make it at home (there are even gluten-free pita bread recipes!).
Hummus on wraps or sandwiches makes for a tasty lunch.
Also, veggies, cheese, and crackers dipped in hummus make a lovely snack. Or you can eat it by the spoonful which I am guilty of doing.
Hummus itself is considered healthy as it contains fiber, protein, healthy fats, vitamins, and minerals. This yummy dip is also relatively low in calories.
An added perk to hummus is that it is great for vegetables and maybe a good way to incorporate more vegetables into your diet or entice your kids to eat their veggies.
Now, the dip to vegetable ratio may be in favor of the dip, but at least veggies are being eaten plus you are getting an extra dose of fiber, protein, and good fats from the hummus!
Chickpeas (or Garbanzo Beans)
Chickpeas (or garbanzo beans) are the main ingredient in hummus and give structure to the dip.
Canned or dried chickpeas (dried must be cooked first) can be used to make hummus. I use canned chickpeas in this recipe, but feel free to experiment and use dried chickpeas.
Chickpeas are a type of legume and are good sources of nutrients including fiber, protein, and minerals like calcium, magnesium, and iron.
Fiber is an important component of the diet as it helps with digestion, ease constipation, and is great for overall gut health.
Soluble fiber, which is found in legumes like chickpeas, helps lower cholesterol levels.
A healthy adult female needs about 25 grams and males should eat around 38 grams of fiber per day.
Protein is needed for growth, your muscles, hair, nails, and many other functions of the body.
Fresh Lemon Juice
Lemon Juice is needed in just a small amount to add some liquid, acid, and a hint of flavor to the hummus.
I recommend freshly squeezed lemon juice but store-bought bottled juice will work. Some people like to substitute lemon juice for lime juice.
This may change the taste a bit but, as I’ve said before, hummus is a versatile dish, so make it your own!
Garlic gives the hummus a delicious, savory flavor.
Garlic is one of my favorite ingredients and I tend to add a little extra to recipes to enhance the flavor.
If garlic isn’t your thing, decrease the amount to your liking.
In addition to adding flavor, garlic contains phytochemicals which may decrease the risk of cancer development and atherosclerosis.
Extra Virgin Olive Oil
Extra Virgin Olive Oil creates a smooth texture and increases the hummus’ rich flavor.
Though sometimes given a bad rep, fats are an essential component to a healthy diet, in particular unsaturated fats.
Unsaturated fats, like those found in olive oil, can increase levels of HDL (the “good” cholesterol) and are part of a heart-healthy diet.
If you are going for style points, drizzle a little olive oil on top of the finished product.
Tahini is a paste-like substance made from ground sesame seeds; it is present in most hummus recipes.
Tahini has a slightly grainy texture and (in my opinion) looks like runny peanut butter.
It can be made from scratch, however, you can also buy tahini from the store (which is much less time-consuming!).
If the flavor of tahini is not to your liking or you are out of this sauce, tahini can be omitted from the recipe or substituted.
Common substitutes for tahini include nut and seed butter (peanut, cashew, almond, and sunflower seed) and even plain Greek yogurt.
Salt is needed only in a small amount, just enough to add a touch of saltiness.
Spices are optional. The types and amounts of spices used are up to you, the cook.
For this recipe, I will be using a touch of ground cumin. Cumin is a savory spice used in Middle Eastern, Mexican, and Indian cuisine.
I love cumin as it adds a warm, curry-like flavor without the extreme spiciness.
Tips For Making The Best Hummus
As stated earlier, canned or dried chickpeas can be used to make hummus.
If you are short on time (or semi-lazy like me), then I suggest using canned beans.
If using canned chickpeas, some people prefer simmering the legumes in two inches of water for about 20 minutes to soften them.
The water is then drained and the legumes can be used in the recipe. This step is not necessary, only a matter of preference.
If using dried chickpeas, first soak them in water overnight.
In the morning, drain the liquid and cook the chickpeas by covering them in water and simmering for approximately 1-2 hours.
Then, soak them in hot water with a teaspoon of baking soda, drain the water, and begin to gently rub away the thin casings around the legumes.
One benefit of this method is that some cooks believe using dried chickpeas creates a creamier dish.
For this recipe, I prefer to use low-sodium or sodium-free chickpeas as many canned beans and vegetables have excess sodium added in the canning process.
Consuming too much sodium over time is unhealthy and can eventually damage our body, so it is best to choose items lower in sodium when you can.
If you cannot find lower sodium options, don’t worry. Draining and rinsing the beans before blending washes away some of the sodium.
You may have to stir the tahini before using it in the recipe as the oil separates, just like peanut butter.
After you blend the hummus, you may notice the mixture is still thick.
If this happens, you may need to add liquid to the hummus mixture to get the desired smooth and creamy texture.
To do this, add a tablespoon of cold water and blend for about 30 seconds. Repeat this step until you achieve the perfect texture.
Add any flavors you desire to increase or change the taste.
Add more (or less) garlic, tahini sauce, or other spices of your choice to make a delicious recipe that will rival any store-bought brand.
Best Homemade Hummus Recipe
Hummus is a delicious dish hailing from the Middle East.
Its’ simple base of chickpeas and tahini allows for this wonderful dip to be a very versatile recipe. Did I mention that it is easy to make and healthy?
It acts as a great substitute for the premade French onion dip that always accompanies the veggie platter at holiday gatherings.
Make hummus for a simple appetizer to bring to work functions and family parties. Your gluten-free and vegan friends will be grateful.
Or just hoard it for yourself, another great option. So, whip out your shopping list (or your Instacart app) and add the ingredients to make this delicious recipe with the family.
Cooking is a fun and creative boredom buster for everyone in the family, perfect for these times of quarantining and stay-at-home orders.
I believe this is the best recipe for hummus, though I may be slightly biased. I hope you love this recipe as much as I do!
History of Hummus. (n.d.). Retrieved July 18, 2020, from https://bodrumnyc.com/history-of-hummus/
Lulu Grimes – Managing editor – BBC Good Food, & Fowler, S. (1970, July 02). How to cook chickpeas. Retrieved July 19, 2020, from https://www.bbcgoodfood.com/howto/guide/how-cook-chickpeas