Looking for a healthy appetizer to share at your next party or delicious weekday snack? Give homemade hummus a try! A popular Middle Eastern dip, hummus is packed with vitamins and minerals. Research has even linked hummus and its ingredients to a variety of health benefits! This includes: helping fight inflammation, improving blood sugar control, better digestive health, lower heart disease risk and weight loss. Added bonus… it’s incredibly easy to make. Whip out your blender and in less than 10 minutes, it’s ready to eat!
A popular Middle Eastern dip, hummus is packed with vitamins and minerals!
Ingredients
Scale
2 cups of canned organic chickpeas (garbanzo beans), rinsed and drained
1/3 cup of tahini
1/4 cup of lemon juice
2 Tbsp extra virgin olive oil
2 garlic cloves, crushed or minced
½ tsp ground cumin
¾ tsp salt
2–4 Tbsp cold water (more if needed)
Instructions
Combine tahini and lemon juice in a food processor and blend for 1 minute. Scrape the sides of the bowl then blend for 30 seconds more. This helps make your hummus smooth and creamy.
Add olive oil, garlic, cumin, and salt to the tahini and lemon juice mixture. Blend for 30 seconds, scrape the sides of the bowl, then blend for another 30 seconds.
Add 1 cup of chickpeas (or half a can). Process for 1 minute, then add remaining chickpeas and process for 1-2 minutes more until the mixture is thick and smooth.
If the mixture is too thick (which it will likely be at first), turn on the food processor and slowly add 2-4 Tbsp of cold water until you reach your perfect consistency and smoothness.
Salt to taste, drizzle with olive oil and paprika and serve.
Notes
Note: Store hummus in an airtight container and refrigerate for up to a week.
Serving Size 1/4 cup | Calories 190 | Protein 6 g | Carbohydrate 18 g | Dietary Fiber 5 g | Total Sugars 3 g | Total Fat 11 g | Saturated Fat 2 g | Cholesterol 0 mg
Nutrition
Serving Size:8
Evidence-based Research
Hummus is rich in ingredients that help fight inflammation.
Hummus is high in fiber, promoting digestive health and good gut bacteria by producing butyrate — a type of fatty acid that helps nourish cells in the gut.
Kimberly Weaver has written for numerous health organizations over the years, covering topics of natural health, wellness, lifestyle tips, and more. As a mother of four, she is passionate about educating families on natural health solutions and creating healthy habits and recipes that kids will love too!
