Whole Chickpea Hummus
Dive into the luscious, creamy world of homemade *Whole Chickpea Hummus*, a recipe that transforms humble garbanzo beans into a velvety, flavor-packed dip perfect for any occasion. This authentic hummus starts with dry chickpeas, soaked and simmered to tender perfection, ensuring a fresher taste and smoother texture than store-bought varieties. Blended with rich tahini, zesty lemon juice, garlic, and a touch of cumin, it's elevated with ice-cold water for that signature silky finish. Topped with optional garnishes like paprika, parsley, and tender whole chickpeas, this Mediterranean classic is as visually stunning as it is delicious. Serve it with warm pita, fresh veggies, or as a nutritious spread—this wholesome recipe is simple, satisfying, and a must-try for hummus enthusiasts.
Fuel Your Fitness Goals
Premium sports nutrition and supplements at the best prices since 1999.
Over 25 years of sports nutrition excellence
Recipe Information
Ingredients
- 1 cup dry chickpeas (garbanzo beans)
- 0.5 teaspoon baking soda
- 0.5 cup tahini (sesame paste)
- 2 cloves garlic cloves, peeled
- 3 tablespoons lemon juice
- 3 tablespoons extra virgin olive oil
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 4 tablespoons ice-cold water
- 1 teaspoon paprika (optional, for garnish)
- 1 tablespoon fresh parsley (optional, for garnish)
- 2 tablespoons chickpeas (optional, from cooked batch for garnish)
Instructions
Rinse the dry chickpeas under cold water and remove any debris or stones.
In a large bowl, soak the chickpeas in plenty of water overnight (at least 8 hours). They will double in size, so use a large container.
Drain and rinse the soaked chickpeas, then transfer them to a large pot. Add fresh water to cover them generously and stir in the baking soda.
Bring the water to a boil, then reduce the heat and simmer for 60-90 minutes, or until the chickpeas are very tender and can easily be mashed with your fingers or a fork. Skim the foam off the surface as they cook.
Drain the cooked chickpeas, reserving about 1/2 cup of the cooking liquid. Allow them to cool slightly.
In a high-powered blender or food processor, combine the tahini and lemon juice. Blend for 1-2 minutes until the mixture becomes creamy and whipped.
Add the garlic, cumin, salt, and cooked chickpeas (reserve a few for garnish if desired). Blend until the mixture starts to come together.
While blending, slowly drizzle in the olive oil and ice-cold water. Blend until smooth and creamy. If the hummus is too thick, add a little reserved cooking liquid, one tablespoon at a time, until the desired consistency is reached.
Taste the hummus and adjust seasoning if needed (extra salt, lemon juice, or cumin).
Transfer the hummus to a serving bowl. Optional: Garnish with paprika, chopped parsley, a drizzle of olive oil, and a few whole chickpeas.
Serve immediately with pita bread, fresh vegetables, or as a spread. Store leftovers in an airtight container in the fridge for up to 5 days.
Nutrition Facts
Calories |
309 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.4 g | 25% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 441 mg | 19% | |
| Total Carbohydrate | 27.0 g | 10% | |
| Dietary Fiber | 8.2 g | 29% | |
| Total Sugars | 4.3 g | ||
| Protein | 10.4 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 130 mg | 10% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 415 mg | 9% | |
*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.
