• Karen Haralson

Healthy Hummus Recipe: Quick and Easy

This healthy hummus recipe is light, creamy, and delicious! It’s great for party dips or a filling sandwich spread. Homemade hummus is quick and easy to make and will leave you wanting to ditch store-bought hummus for good!



The Health Benefits of Hummus

Chickpeas, the main ingredient in hummus, are wonderful for gut health because they are loaded with fiber. The type of fiber they contain is insoluble fiber, which helps to lower “bad” cholesterol while feeding your microbiome. Insoluble fiber doesn’t break down until it hits the large intestine, where your microbiome breaks the fiber into short-chain-fatty-acids, giving you energy and protecting the health of your colon.


A one-cup serving of cooked chickpeas contains 12.5 grams of fiber and 14.5 grams of protein, which help keep you feeling full and satiated for hours.

Chickpeas are also a particularly good source of the mineral manganese and the B vitamin folate.


close up of a bowl of chickpeas

What is the Healthiest Hummus?


Store-bought hummus is often filled with preservatives, stabilizers, and excess oil, which makes it a less healthy option.


Whipping up a batch of hummus in your kitchen is not only easy, but you can control the amount and quality of ingredients you use to prepare this delicious food.


The addition of greens to this healthy hummus recipe gives it a delightful green color and makes it a fantastic, fun addition to any snack plate, especially around certain holidays like a snack board for St. Patrick's Day.


You can also experiment with other variations like adding roasted red peppers, roasted garlic, paprika, edamame, or cooked beets.



How to Store Hummus

Hummus will last for up to a week in the fridge if kept in a sealed container. You can also freeze the hummus in sealed containers for future use, then just thaw as needed. I like to double or triple the recipe and stick some pre-portioned containers in the freezer to have on hand.




Healthy Hummus Recipe


INGREDIENTS

  • 1 15-ounce can of chickpeas (aka garbanzo beans), drained and rinsed

  • 1/4 cup tahini (sesame seed butter)

  • 1/4 cup Italian parsley (or cilantro, depending on personal preference and availability)

  • 1/4 cup fresh-squeezed lemon juice (optional top with some zest)

  • 1/4 cup chopped chives or green onion

  • 1 or 2 cloves of fresh garlic (peeled)

  • 1/4 cup olive oil

  • 1/4 teaspoon cumin

  • 1/2 teaspoon of sea salt, or more to taste

  • A dash of black pepper

  • 1 cup (packed) of raw leafy greens of choice, tough stems removed. For example arugula, kale, or spinach. During the summertime, I also like to include fresh basil.

  • Possible splash of water, if needed to blend

DIRECTIONS

1. Add all ingredients to a food processor or blender. Process for one minute. Scrape down the sides with a mini spatula and process again until smooth and creamy and no chunks remain. This process usually takes 4-5 minutes.


2. Taste and adjust flavors as needed (you may want to add more lemon, olive oil, salt, tahini, or garlic).


3. Transfer the hummus using the spatula to a serving dish and garnish with a dusting of chopped Italian flat-leaf parsley, a drizzle of extra virgin olive oil, and a sprinkle of sweet paprika if desired.


4. Store leftovers in an airtight container in your refrigerator for up to one week. Hummus can also be frozen and thawed within 2-3 months for later use.