Super Healthy Hummus
Creamy, flavorful, and packed with wholesome ingredients, this Super Healthy Hummus recipe is your ultimate homemade dip for guilt-free snacking. Made with protein-rich canned chickpeas, zesty fresh lemon juice, and nutty tahini, this hummus is elevated with the savory kick of garlic, cumin, and a drizzle of heart-healthy olive oil. In just 10 minutes and with no cooking required, you can whip up a smooth and velvety spread that’s perfect for dipping veggies, pairing with pita bread, or enhancing your favorite sandwiches. Naturally vegan, gluten-free, and customizable, this recipe also offers a vibrant touch with optional garnishes like paprika and parsley. Perfect for meal prep or quick entertaining, this nutritious hummus is as versatile as it is delicious.
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Recipe Information
Ingredients
- 1 15-ounce can Canned chickpeas (garbanzo beans), drained and rinsed
- 2 tablespoons Fresh lemon juice
- 2 tablespoons Tahini (sesame paste)
- 2 cloves Garlic cloves, minced
- 2 tablespoons Olive oil
- 3 tablespoons Cold water
- 0.5 teaspoons Ground cumin
- 0.5 teaspoons Salt
- 0.25 teaspoons Paprika (optional, for garnish)
- 1 tablespoon Chopped fresh parsley (optional, for garnish)
Instructions
1. Add the chickpeas, lemon juice, tahini, minced garlic, olive oil, cumin, salt, and 2 tablespoons of cold water to a food processor or blender.
2. Blend the ingredients for 1-2 minutes, scraping down the sides of the bowl or blender as needed, until the hummus is smooth and creamy.
3. Check the consistency of the hummus. If it’s too thick, add the remaining 1 tablespoon of cold water and blend again until you achieve your desired texture.
4. Taste the hummus and adjust seasonings as needed (e.g., more lemon juice for brightness, more salt to taste).
5. Transfer the hummus to a serving bowl. If desired, sprinkle paprika and chopped parsley over the top for garnish.
6. Serve immediately with fresh vegetables, pita bread, or your favorite crackers. Store leftovers in an airtight container in the refrigerator for up to 5 days.
Nutrition Facts
Calories |
135 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.2 g | 11% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 287 mg | 12% | |
| Total Carbohydrate | 12.4 g | 4% | |
| Dietary Fiber | 3.2 g | 11% | |
| Total Sugars | 1.3 g | ||
| Protein | 4.1 g | 8% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 47 mg | 4% | |
| Iron | 1.7 mg | 10% | |
| Potassium | 159 mg | 3% | |
*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.
