You are here

Best Hummus Recipes

Chickpeas are one of the least expensive, nutrient-rich foods that you can eat. Chickpeas are rich in a number of nutrients, most notably folate (folic acid), manganese, tryptophan, copper, iron, and of course, healthy protein.

Due to their high folate and tryptophan content, chickpeas are an excellent food choice for women of child-bearing age and people who have trouble getting restful sleep.

Enjoy the many health benefits of chickpeas through our two favorite hummus recipes, found below.

Middle Eastern Hummus Recipe

Ingredients:

1 cup dried chickpeas (garbanzo beans), soaked overnight in plenty of water
2 garlic cloves
Juice of 1 large lemon
3 tablespoons extra-virgin olive oil, plus more for drizzling
3 tablespoons organic tahini
Sea salt
Ground cumin

Directions:

Drain chickpeas and cook them in a pot of simmering water until tender. Drain and set aside.

Combine chickpeas, garlic, lemon juice, extra-virgin olive oil, and tahini in a food processor and blend until ingredients come together into a thick paste.

With the food processor running, add a little water, about half a tablespoon at a time, until the hummus becomes smooth and creamy. Add sea salt, to taste.

Transfer creamy hummus into a bowl and dust with cumin. Drizzle with extra-virgin olive oil just before serving.

***

Ben's Simple Hummus Recipe

Ingredients:

1 can chickpeas (garbanzo beans)
1-3 tablespoons of organic tahini
Juice of 1 small lemon
Sea salt, to taste
Extra-virgin olive oil

Directions:

Rinse and bring canned chickpeas to a boil for one minute to help remove preservatives. If you use dry chickpeas, soak them in water overnight and cook until tender over low to medium heat.

After warming up chickpeas in a pot of boiling water and draining them, combine chickpeas and all other ingredients except extra-virgin olive oil in a food processor. As the ingredients blend together, add olive oil until desired consistency is reached.

Try both versions of hummus with toasted whole grain bread, sliced tomatoes, and lettuce. You can serve hummus at room temperature, cold, or warm; we prefer ours warm, right out of the food processor. Both versions keep well in an airtight container for several days in the refrigerator.

***

Do you have your own favorite hummus recipe? Or a recipe for an entirely different dish that includes chickpeas? Please consider sharing your hummus and chickpea recipes with our readers by adding a comment to this article. Thank you.

 
 

To receive newly published articles and recipes like this one, stay in touch with us via

facebook twitter subscribe to our newsletter rss feed
Please Rate This
Your rating: None Average: 4.7 (73 votes)
 
 
 

Comments

After years of eating garbanzo bean hummus and finding it hard to digest, I found this recipe for zucchini hummus, which is delcious! Give it a try...

Zucchini Hummus:
1 medium zucchini, chopped (about 1.5 cups)
2 Tbsp tahini
2 Tbsp lemon juice (fresh, if you can)
1/2 tsp garlic (1 clove)
1/4 tsp ground cumin
1/4 tsp paprika
1/4 tsp salt (or to taste)

I also add in 2 tablespoons marinated artichoke hearts in the food processor. When it is done I will then stir in by hand 2 tablespoons frozen spinach (thaw, squeeze dry then chopped)
Delicious!

GARBANZO BEAN SOUP

This is a quick version of chickpea soup. It is a special treat in cold weather. Serves 6. 4 lg. potatoes 1 med. onion 1/4 tsp. saffron or any spice you like better. 2 cans garbanzo beans (Chick Peas) drained

In deep pot, saute onion in 1 tablespoon olive oil. Cube potatoes and add to pot. Add water to cover by 1 inch. Add all the rest and simmer 1 hour. Serve with hot French bread.

Ingredients Makes 1 3/4 cups

1 15-ounce can chickpeas, drained
1 crushed garlic clove
1/2 teaspoon sea salt
1/4 cup lemon juice
1/4 cup tahini
1/8 tsp. cayenne pepper

Preparation
Rinse and bring canned chickpeas to a boil for one minute. Purée all the ingredients in a food processor or blender until creamy.

The hummous I learned to make in Jerusalem contained only chick peas, tahini, salt, garlic, sour salt (citric acid -- called salt limon in the Old City), and water. It was served with a bit of olive oil drizzled on top and a shake of paprika. Eaten with pita, it was excellent.

More or less, the amounts are 1 cup cooked chick peas, 1/3 cup tahini, 1 clove garlic, 1/2 teas salt, 1/2 teas citric acid, water to desired consistancy. The proportions can be changed depending on how you like it. Best to make in a powerful blender unless you remove the skins with a seive, but it you don't mind a bit of texture, a food processor is OK. Remember that hot hummous is always thinner than cold hummous, so make it a bit thinner than you think necessary if you will be serving it cold.

My wife and I like to add a touch of Lemon Oil(olive oil infused with lemon) to our hummus recipe. It adds a bit of zing in addition to the fresh lemon. Our recipe is quite similar to others here.
Peace,
Nathan

Black Bean Hummus Recipe
From Saad Fayed

INGREDIENTS:
• 1 can black beans, drained (15 oz)
• 1/4 cup tahini
• 1 tablespoon garlic, minced
• 1 tablespoon olive oil
• 1/4 tablespoon lime juice
• 1/2 teaspoon cumin

PREPARATION:
In a food processor, process all ingredients until smooth and creamy. If it is too thick, add half a teaspoon olive oil and a half teaspoon lime water. Serve immediately or store in refrigerator in airtight conatiner.

I use all the ingredients shown above and also add some chopped up cilentro.

I use the same ingredients most of you mention & add some cumin (especially freshly roasted and then ground), and some yoghurt, which makes it very refreshing and smooth (as my friend Rebecca taught me). And here in the Philippines I use calemansi juice instead of lime or lemon juice: similar, but slightly different. Very nice!
Am definitely going to try the zucchini version as soon as I can find some again.

my daughter and I are blood type b (check out "eat right for your type" by dr. peter j. d'adamo - this book literally saved my life!) so we are unable to eat chickpeas or tahini but we developed the following recipe because we missed hummus so much. my daughter is a "tough sell" but this recipe is similar enough in taste to traditional hummus that she has been in hummus heaven ever since. we add 5 tbsp. extra virgin olive oil, 1/4 cup fresh lemon juice, 2 rounded tsp. minced garlic, 1/2 tsp. salt, 1/4 tsp. fresh ground peppercorns, 1 tsp. paprika and a small handful of fresh parsley to a blender then we add a small amount of partially drained navy* beans (we used a 14 oz. can) (*or any white bean preferred) and blend the mixture until smooth. continue to add small amounts of beans and blending until smooth until all the beans have been incorporated. pour out into a serving bowl and enjoy! for a thicker hummus, chill in the fridge for 30 minutes or so. we also found a delicious spelt pita bread that we lightly toasted and cut into triangles to eat with our hummus.

my daughter and i got lazy tonight, so instead of making our bean hummus in the blender, this time we just threw all the ingredients into a medium mixing bowl and "mulched" it with the hand held blender. we loved the coarser texture and the hits of flavour(canadian spelling)from all the ingredients. we also added a small pinch of fresh cilantro - woo hoo! so good!

This is one of my favourite chickpea recipes.

Chickpea and Tomato Pasta Sauce

2 19 oz. cans chickpeas, 1 of them drained
1 28 oz. can diced tomatoes
2 onions, minced
2 tsp. minced garlic
1 T. olive oil
1 T. crumbled rosemary
Sea salt to taste

Blend the can of chickpeas that still has its juice in the blender on a low speed until the chickpeas are only slightly broken up, so the mixture is liquidy and lumpy (parts of chickpeas still showing, a bit like gruel).

Heat oil in large pan and add the minced onion and garlic; saute until the onion is translucent. Add the rest of the ingredients and bring to boil. Simmer on medium heat for about 10-15 minutes until flavours combine.

Serve over whole grain spaghetti or other pasta. Parmesan or soy parmesan makes a nice addition.

Hi Dr. Kim! Love the sound of your recipe! And here's a pat on the back for your feat of nearly magic with the OO. And such a lovely thin stream, too!

I've been buying hummus at our local Farmers Mkt. They have several varieties, but my favorite is the Pesto one. They don't list the ingredients, but for sure there is basil! I think I'll start with a 50/50 ratio of homemade pesto & homemade hummus to see if it comes close to what I bought. It sure is tasty!

Thanks for all the other great ideas.....I just use 2 cups of chick peas. 1/4 cup tahini. 2 tablespoons chick pea liquid or water. 2 tablespoons lemon juice. 2 to 3 cloves of minced garlic. 1/4 cup olive oil. 1/2 tsp sea salt and 1 tsp cumin. Place in blender and mix until desired consistency. Next time black beans??

Thank you for the simple recipe for my favourite snack.. I love it with slices of cucumber , green pepper, and zucchini. An occasional brown rice cracker for something dry. Why do some people use garlic ? Is there a certain way to prepare the garlic ? I prefer raw to roasted, but maybe I don't roast it properly.
Would you soak it in water first , and add to mixer ? How many cloves or teaspoons would this recipe need ?
I love the way you explain things, from a recipe to cholesterol mysteries. Thank You.

I AM ON A LOW-FAT DIET AND HUMMUS WITHOUT THE TAHINI IS GREAT ALSO..JUST USE LOTS OF GARLIC AND LEMON JUICE, ETC...

I too love hummus and make my own much like your recipe.
As I dont like the look of the oil floating on the top
of the tahini jars in the arab food section, I subsitute sesame
seeds that I pulverize in my electric coffee bean grinder.
Zip and they are powder. Sometimes I toast the seasame a little
before grinding. Saludos, Teresa

 

More Natural Health Resources

Professional Grade Target Formulas

Raw Organic Protein Powders