Hummus! Who doesn’t love hummus? Or maybe I’m just biased because hummus is seriously my favorite food on earth.
I think part of the appeal of hummus for me, besides the phenomenal taste, is that it’s so nutritious! Hummus is full of fiber, protein, and healthy carbohydrates and fats. Hummus also provides you with a bit of iron and magnesium, which everyone needs, vegan or not! 🙂
This recipe is so easy. You basically just throw everything into a food processor and mix it up! Instant deliciousness! You can eat hummus just by itself, use it as a spread on sandwiches and wraps, or serve it as a side with a delicious salad and some crackers.
Kids tend to like hummus too, which in my house is half true. June is a hummus aficionado like me. Max? He dislikes most condiments and spreads…so we’re working on it!
Let’s do this! The main ingredients in this recipe are chickpeas and tahini. Tahini is a paste made of sesame seeds and can be found at most grocery stores these days. It’s part of what gives hummus that savory, nutty flavor.
First, open up your cans of chickpeas and drain out the liquid. I highly recommend you save this liquid, called aquafaba, and use it in your baking! I’ll share one of my favorite aquafaba recipes with you very soon! In the meantime, just save the liquid in a container in your fridge or freezer. If you don’t think you’ll be whipping anything up with it soon, toss it.
Give your chickpeas a rinse.
Now here’s the fancy part that I don’t ever do. Some people will individually remove the little skins from the chickpeas. Seriously. Who has time for that? The reason for this is because it yields a smoother texture to your hummus.
Me? I’ll just take it as is, because again, who has time for that?
If you are feeling inclined to do it up right, go for it. Remove those little boogers and savor in your extra smooth hummus!
Next, add your chickpeas to your food processor with your salt, pepper, garlic powder, fresh garlic, tahini, water, and lemon or lime juice. So, basically everything except for the oil.
Process this goodness in your food processor to get it started, then begin to drizzle in your olive oil. This recipe calls for 1/4 cup of good olive oil, but you can do more or less depending on the consistency you are looking for. Also, if you are trying to reduce your fat intake (although olive oil is a healthy fat!) you CAN replace the oil with water. Or, use a little less oil and a little more water. You just won’t get as rich and creamy of a hummus in the end, but it will still be yummy!
Once your hummus as come together, let it run for about 2 minutes to help you get as smooth of a texture as possible.
Stop to scrape down the sides of your bowl whenever needed.
Be sure to taste test your creation before you call it good! Is it salty enough? Is it lemony enough? Are you getting enough of that roasted, nutty flavor from the tahini?
The measurements in this recipe should be spot on, but everyone has different tastes, so don’t be afraid to customize.
When you are happy with the taste and consistency of your hummus, transfer it into a bowl. I always like to refrigerate it to get it nice and cold before I dive in.
With this batch, we dipped green pepper strips and snow peas and it was really fresh and delicious! Green peppers are Max’s favorite food I think. He will eat an entire pepper, sometimes two, every day if I let him!
I hope you enjoy this awesome recipe. We love sharing with you!
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Thank you as always, and enjoy!
5-Minute Healthy and Nutritious Hummus Dip!
If you have chickpeas and tahini, you can make this healthy and nutritious hummus dip recipe! Just toss everything in a food processor and get instant yum! | foodbusvegan.com
- 2 15 oz cans chickpeas a.k.a. garbanzo beans
- 2 tbsp tahini
- 2 tsp salt
- 1/4 tsp black pepper
- 1 tsp garlic powder
- 1-2 cloves fresh garlic
- 3 tbsp fresh lemon or lime juice
- 1/4 cup olive oil
- 1/2 cup water
Open up both cans of chickpeas and drain out the liquid. This liquid is called aquafaba and can be saved and used in other recipes. Rinse your chickpeas, if desired.
Add your chickpeas to your food processor with salt, pepper, garlic powder, fresh garlic, tahini, water, and lemon or lime juice.
Begin to process your hummus and meanwhile, drizzle in your olive oil.
Add more oil or water depending on the consistency you would like for your dip.
Taste your hummus and add a touch of salt, tahini, garlic, or lemon juice if needed.
Process for about 2 minutes to help you get as smooth of a texture as possible, scraping down the sides of your bowl with a spatula.
Transfer to a serving dish and refrigerate until cold. Serve with tortilla chips, crackers, or cut vegetables like carrots, celery, cucumbers, peppers, radishes, or anything else you like!