Heart-Healthy Classic Hummus
Creamy, delicious, and bursting with Mediterranean-inspired flavor, this Heart-Healthy Classic Hummus is a nutritious and satisfying dip that comes together in just 10 minutes. Made with protein-packed chickpeas, nutty tahini, zesty lemon juice, and fragrant garlic, this recipe combines simple pantry staples to create a velvety smooth spread that's perfect for snacking or entertaining. The addition of heart-healthy extra virgin olive oil and a hint of ground cumin gives it a rich depth, while optional garnishes like paprika and fresh parsley elevate its presentation. Whether served with crunchy veggie sticks, whole-grain pita, or as a guilt-free sandwich spread, this homemade hummus is naturally vegan, gluten-free, and loaded with flavors your whole family will love.
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Recipe Information
Ingredients
- 15 ounce can (drained and rinsed) canned chickpeas
- 0.25 cup tahini
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 2 large garlic cloves
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 2 ounces (4 tablespoons) cold water
- 0.25 teaspoon (optional, for garnish) ground paprika
- 1 tablespoon chopped (optional, for garnish) fresh parsley
Instructions
1. Begin by draining and rinsing the canned chickpeas under cold water to help reduce additional sodium.
2. In a food processor, combine the drained chickpeas, tahini, olive oil, lemon juice, garlic cloves, ground cumin, and salt.
3. Blend the mixture until it becomes smooth, pausing to scrape down the sides as necessary.
4. Gradually add the cold water to the food processor while blending until you achieve a creamy consistency.
5. Taste and adjust the seasoning if necessary, adding more lemon juice or a pinch of salt to balance flavors.
6. Transfer the hummus to a serving bowl.
7. Drizzle with a little extra virgin olive oil and sprinkle with a pinch of paprika and some chopped fresh parsley for garnish, if using.
8. Serve the hummus with fresh vegetable sticks, whole-grain pita bread, or use as a healthy spread.
Nutrition Facts
Calories |
196 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 381 mg | 17% | |
| Total Carbohydrate | 15.8 g | 6% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 2.5 g | ||
| Protein | 6.8 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 804 mg | 62% | |
| Iron | 3573.2 mg | 19851% | |
| Potassium | 180 mg | 4% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
