Hummus is one of my go-to foods for a reason. A Middle Eastern dish made from chickpea (aka garbanzo beans, aka chi chi beans), hummus is loaded with protein and filled with fiber. It is versatile as a dip, sandwich spread, or ingredient for creamy, crispy falafel. The main ingredients, chickpeas and tahini, are also great for elevating other flavors so hummus can be as mild or bold as you like.
Hummus is readily available at most grocery and big-box stores, and in a wide variety of flavors from smaller artisan producers. But did you know how easy (and cheap) it is to make your own hummus? Follow these simple steps to create your own creamy, dreamy, hummus recipe.
You’ll need a blender or food processor, spatula, container to store it in, 1 (15oz) can of chickpeas, 2 tablespoons of olive oil, ¼ cup tahini or sesame paste, and your choice of the mix-ins below.
How to Prepare Hummus
- Drain your chickpeas, but reserve about ½ cup of the can liquid, rinse the chickpeas to reduce sodium.
- Dump the chickpeas in the blender with reserved liquid, 2 tablespoons of olive oil, and ¼ cup tahini.
- Blend until smooth or your desired consistency. Store in an airtight container up to a week.
Flavor it Up!
- Garlic – a good basic add roasted garlic, garlic powder, or fresh garlic to your liking
- Jalapeño – Slice and remove the seeds, finely chop and stir in with a spatula
- Lemon – A hearty squeeze and zip of zest will make a bright flavor. (Mix it in with garlic or add dried dill for another take)
- Chipotle – Add a pinch of chipotle chili powder & squeeze of lime juice
- Everything – That seasoning blend made famous by Trader Joe’s goes great with hummus! Give a few heavy shakes and stir it in
- Pumpkin – Stir in a tablespoon of canned pumpkin, add garlic, onion, dried sage, and a pinch ground rosemary and you’ve got Thanksgiving in a dip
- Roasted red pepper – Blend up a few slices of roasted red pepper packed in olive oil before you make your hummus, add the ingredients to your pureed peppers and voila – a bright, beautiful, rosy-hued spread
- Beet – Using fresh roasted beets (or canned, rinsed and drained), puree them in your blender until smooth, and then prepare your hummus as above. Add garlic, onion, pepper, and salt to taste.
- Roasted carrot – Roasting your carrots will make them even sweeter. Let them cool, puree them and stir into your hummus base. It will be sweet with a bright orange color you can’t resist!
- Leftover hummus- Got leftover sweet potatoes? Blend up your hummus and stir in your sweet potatoes. Leftover chicken wings? Pull ‘em apart, chop ‘em up, stir it in with some hot sauce and bleu cheese. Leftover broccoli? Chop it finely and add some shredded cheddar. The options are endless.
- Sriracha Hummus – Can’t enough heat? Swirl in the red, spicy sauce and dip away!
- Pizza – Swirl in some crushed tomatoes, dried oregano, dried basil, crushed red pepper flake. Dip your breadsticks in and enjoy your pizza flavor guilt-free!
All hummus will be full of protein and fiber but your mix-ins can definitely boost the flavor and nutrient profile. For example, pumpkin, carrots, and sweet potato are all loaded with beta carotene and anthocyanins, which give them their notable hue. These phytochemicals may help prevent some chronic diseases and can aid your immune system in fighting off viruses. Garlic may help boost the immune system and can support heart health. Spices and herbs have so many benefits it’s hard to list them all, but my favorite is that they make healthy food taste delicious with little added salt, sugar, or fat. Season away and enjoy all the ways you can eat hummus!
