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!
- 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)
- 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.
- 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
Hummus is rich in ingredients that help fight inflammation.
- Molecular mechanisms of inflammation. Anti-inflammatory benefits of virgin olive oil and the phenolic compound oleocanthal
- Anti-inflammatory Activity of Extra Virgin Olive Oil Polyphenols: Which Role in the Prevention and Treatment of Immune-Mediated Inflammatory Diseases?
- Oleocanthal, a phenolic derived from virgin olive oil: a review of the beneficial effects on inflammatory disease
- Effects of sesame seed supplementation on inflammatory factors and oxidative stress biomarkers in patients with knee osteoarthritis
- A legume-based hypocaloric diet reduces proinflammatory status and improves metabolic features in overweight/obese subjects
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.
- Diets supplemented with chickpea or its main oligosaccharide component raffinose modify faecal microbial composition in healthy adults
- Does butyrate protect from colorectal cancer?
Hummus has a low glycemic index, which may help control blood sugar levels.
- Glycemic Response to Black Beans and Chickpeas as Part of a Rice Meal: A Randomized Cross-Over Trial
- Post-prandial glucose and insulin responses of hummus alone or combined with a carbohydrate food: a dose-response study
Chickpeas and olive oil — two key ingredients in hummus – may reduce risk factors, and thus overall risk, for heart disease.
- Non-soy legume consumption lowers cholesterol levels: a meta-analysis of randomized controlled trials
A review of 10 studies with over 268 people concluded that a diet rich in legumes like chickpeas reduced “bad” LDL cholesterol by an average of 5%
- Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies
An analysis of 32 studies with over 840,000 people found that those with the highest intake of healthy oils, especially olive oil, had a 12% lower risk of death due to heart disease and an 11% lower risk of death overall
- Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED Study
Found that for every 10 grams (about 2 tsp) of extra virgin olive oil consumed per day, the risk of heart disease decreased by an extra 10%