+ Well Nourished | Healthy Hummus Recipe

Hummus – much more than a dip!

This is my recipe for a deliciously healthy hummus, of course with some interesting variations and colours too.  There’s more to hummus than just a dip, so check out the variations below.  I like my hummus to have a creamy consistency, but if you prefer it a little course, then just process it less.

What’s so good about it?
The chickpeas are a high fibre, protein rich legume with a decent mineral profile (including good amounts of iron). The tahini is also a good source of protein and very rich in calcium.  The lemon, garlic, and spices will strengthen your immune responses and the olive oil is a rich source of monounsaturated fat.  Why wouldn’t you eat it?

WARNING!  Most shop bought hummus, contain dangerous vegetable oils, so please make your own.  For more about why you must avoid vegetable oils, click here.

Makes about a cup and a half

Ingredients
425gram can chickpeas, drained and rinsed
½ – 1 clove garlic, finely diced or crushed
4 tablespoons hulled tahini (halve if using unhulled)
Juice one lemon, zest optional
2 tablespoons water
2 tablespoons extra virgin olive oil
½ teaspoon cumin powder
½ teaspoon cinnamon powder
Two good pinches of sea salt
Black pepper to taste

Method

  1. Add all of the ingredients into your food processor and process until smooth and creamy.  You may have to scrape down the sides a few times to get an even consistency.
  2. Serve drizzled with more olive oil and sprinkle with sesame seeds or dukkah.
  3. Alternatively, try one of my variations below.

Variations
Roast beetroot hummus
Add a small roasted beetroot and a tablespoon of yogurt to your processor for a pretty pink, very nourishing dip.  This is lovely with coriander leaves too.

Carrot or pumpkin hummus
Add steamed or roasted carrot or pumpkin and process through with the other ingredients.

Green supreme
Blend through some greens, either herbs like coriander or basil, or even kale or spinach.

Make a sauce or dressing
Mix equal parts hummus to yogurt and use as a sauce over lamb, chicken, fish, vegetables or salad.  You may also like to add a little extra lemon or some lime.  Add a teaspoon of cumin for a lovely Moroccan or Indian accent.

On toast
Spread on toast with slices of tomato and /or a mound of leafy greens, is delicious and a very healthy breakfast, lunch or snack.  You can even add a poached egg for extra protein.

 How do you eat your hummus?  Add your suggestions below, I’d love to hear from you.

 

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  • Nat

    Chermoula added in is awesome too!

  • Yep I do one with roast peppers

  • Sally

    Yum! Love the idea of adding roast veggies, will have to give that a try.

    I’ve got black tahini, so I’m wondering whether it will make it a weird colour. I will report back 🙂

    How many dried chick peas do you think I’d have to soak and cook to get the same amount as a can?

    • Thanks, I meant to include the conversion. I’m awful at measuring things, prefer to freestyle. I believe around half a cup or about 100grams will yield roughly the same quantity as in a can. I tend to soak and cook my pulses in large quantities and freeze them in smaller batches to whip up delicious bits and pieces as needed. Love to hear the result with the black tahini. Should be lovely. G x

      • Sally

        Well…..I tried it today with the black tahini. It tastes fab, however it has turned the hummus an unappealing grey colour. It seems to mess with my mind/body connection as my mind is saying yuck and my body says yum! I’m wondering what else I can use the black tahini in now, as I think I would like to use it up so I can get the normal version!!

        • Too funny. Yes we really do eat with our eyes and like you, I’m all for pretty food. I wonder if you blended roasted beetroot through it if the colour would correct or just become more weird? G x

      • Lu

        Lovely recipe. Thanks. I make hummus a lot. I must try incorporating herbs.
        For your dried chickpeas. have you tried canning?
        I got a big pressure canner from the U.S. (via Amazon) last year and it is fabulous.
        I can (well it is actually ‘jar’) bulk beans, e.g. chick peas, kidney beans, adzuki beans, etc.
        It takes a lot of jars at once, I have done up to 20 at the one time.
        It means I avoid BPA-lined cans, always have cooked, room-temperature beans available and avoid using freezer space, in addition to the power a freezer uses.
        If you have a regular cooking pressure cooker, you can try it out for a small batch. Lots of tutorials and tips online.
        I also use it to preserve cooked meals, such as soups, curries and pasta sauces. Great for camping!

        Regards

        • Thanks so much, a great idea, I’ve never heard of it. I’ll look into it for sure. I use a lot of legumes so nice to have another option besides freezing. G x

  • Myra

    I made this today as is just tweaked paprika , lemon a little it is AbFab thank you

    • Great, thanks for letting me know Myra. I always hope you’ll like it as much as I do. G x

  • Rebecca

    Delicious! Think this is my fav homemade hommus recipe.

  • Stacey Lambert

    Delicious 🙂

  • Beck Emerson

    How long do u think this hummus would be OK to eat when stored in the fridge? I have made it and it is delicious by the way 🙂 love your recipes!

  • Megan

    We often use it on home made pizza bases as an alternative to a tomato based sauce 🙂

    • Great idea, never thought of that before. Thanks for sharing G x

  • Naeidra Deery

    This is a staple in our house but I’ve just added roast pumpkin for the first time – YUMMO! Just going to toast up some wholemeal pita ‘chips’ in the oven for the kids to eat the dip with for afternoon tea x

  • Tammy

    Oh my goodness I have just made this and it is delicious. Thank you for your wonderful website.

  • carly

    Hi Georgia, I have a daughter with a sesame allergy and am just wondering if I can substitute the tahini for more olive oil? or something else to create a similar taste?!

    • Tough because the taste is very distinctive – I’d go with sunflower seed butter perhaps (I’ve also seen recipes replacing with peanut or other nut butters). Or just omit and make with extra chickpeas G x

  • Beverley breckell

    Hi Georgia, I have trouble connecting the displayed receipe to Pinterest. Never can find it on the board, why does it not default to the receipe in question.

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