Go Back
–+ servings
Heart-Healthy Hummus – vegetarian recipe
Stav Kogan

Heart-Healthy Hummus

Wonderfully smooth, satisfying, and packed with goodness, this Heart-Healthy Hummus is the perfect go-to spread for after-school snacks or a quick, nourishing bite anytime.
Print Recipe Pin Recipe
Prep Time 15 minutes
Total Time 15 minutes
Servings: 2 cup
Calories: 223
Ingredients Method Nutrition

Ingredients
  

  • 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 (1 fl oz) extra-virgin olive oil (optional)
  • 1 1/2 teaspoons (7 mL / 0.2 fl oz) ground cumin
  • 1 clove garlic, chopped
  • 1/2 teaspoon (2 mL / 0.1 fl oz) salt
  • 1/4 cup (60 mL) chopped fresh parsley
  • 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 .

Method
 

  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.
  5. Serve immediately or store in an airtight container in the refrigerator.

Nutrition

Calories: 223kcalCarbohydrates: 24gProtein: 9gFat: 11g

Tried this recipe?

Let us know how it was!