Ready to meet your new favorite fridge staple? This Heart-Healthy Hummus is about to give that jar of peanut butter a run for its money! Hailing from the Middle East, hummus has won hearts worldwide for its incredible flavor and powerhouse nutritional profile. This recipe is wonderfully smooth, satisfying, and packed with goodness, making it the perfect go-to spread for after-school snacks or a quick, nourishing bite anytime.
Ingredients
• Makes 2 1/2 cups / 625 mL
• 2 cups / 500 mL cooked or canned chickpeas, drained and rinsed
• 1/3 cup / 85 mL tahini
• 1/4 cup / 60 mL water
• 1/4 cup / 60 mL lemon juice
• 1 to 2 tablespoons / 15 to 30 mL extra-virgin olive oil (optional)
• 1 1/2 teaspoons / 7 mL ground cumin
• 1 clove garlic, chopped
• 1/2 teaspoon / 2 mL salt
• 1/4 cup / 60 mL chopped fresh parsley
Instructions
1. Combine the chickpeas, tahini, water, lemon juice, olive oil (if using), cumin, garlic, and salt in the bowl of a food processor.
2. Purée until completely smooth, stopping occasionally to scrape down the sides of the bowl with a spatula. This may take 3-5 minutes for the best texture.
3. Add the fresh parsley and pulse for just 5-10 seconds to incorporate it without turning the hummus green.
4. Taste and adjust the seasoning as needed, adding more salt or lemon juice if desired. Serve immediately or store in an airtight container in the refrigerator.
Nutritional Information
• Per 1/2 cup (125 mL) serving
• Calories: 223
• Protein: 9 g
• Fat: 11 g
• Carbohydrate: 24 g
• Dietary Fibre: 4 g
• Sodium: 203 mg
• Percentage of calories from protein 16%, fat 42%, carbohydrate 42%
Pro Tips
• for Perfect Hummus
• For the absolute smoothest texture, take a few extra minutes to peel the skins off the chickpeas before blending.
• Use ice-cold water when blending. This simple trick helps create a lighter, fluffier, and creamier hummus.
• For a whipped, creamy base, blend the tahini and lemon juice together for a minute *before* adding the chickpeas and other .
FAQ
Q: Is this hummus a good source of vegetarian protein
A: Absolutely! This heart-healthy hummus provides 9 grams of plant-based protein per serving, primarily from the chickpeas and tahini. It’s an excellent and delicious way to boost your protein intake on a vegetarian diet.
Q: Can I make this hummus without tahini
A: Yes, you can make a tahini-free version if you have a sesame allergy or don’t have it on hand. For a creamy texture, you can substitute an equal amount of sunflower seed butter or cashew butter. Note that this will alter the classic hummus flavor slightly.
Q: How long does homemade vegetarian hummus last in the fridge
A: When stored properly in an airtight container, this homemade hummus will stay fresh and delicious in the refrigerator for up to one week. It’s a perfect recipe for vegetarian meal prep.
Q: What are some vegetarian ways to serve this hummus
A: This hummus is incredibly versatile! Serve it as a dip with fresh vegetables and whole-wheat pita, use it as a creamy spread in sandwiches or wraps instead of mayonnaise, or add a dollop to grain bowls and salads for a boost of flavor and protein.
