I’ve always loved hummus but, in the past, I’d always bought it pre-made at the grocery store. When I finally started paying more attention to ingredients and trying to eat healthier, one of the main things I wanted to eliminate were industrial seed oils like canola oil, corn oil, soybean oil, peanut oil, grapeseed oil, etc.
Consumption of these oils can lead to increased oxidative stress and increase your risk of all sorts of health problems like chronic inflammation, heart disease, and obesity. (Read more here!)
Unfortunately, almost all store-bought hummus is made with industrial seed oils and that just won’t do! I decided to find the ultimate, healthy homemade hummus recipe…and I must say, I did just that!
Once I perfected the recipe and realized how much better is tastes than store-bought hummus, I never bought hummus again!
This recipe is so quick and easy to whip up…It’s the perfect appetizer to wow your party guests with! They don’t need to know it only took you 5 minutes to make 😉
What You’ll Need
- Garbanzo Beans/Chickpeas – I like using canned beans for convenience. With those, all you need to do to prepare them is rinse, drain, and add them to the blender or food processor. But, if you feel like going full-on pioneer woman, you can always cook your own from scratch…your call!
- Lemon – Freshly squeezed lemon juice will definitely taste the best — and have the highest vitamin C content!
- Tahini – This is what gives the hummus it’s flavor. I recommend using a good quality brand like Trader Joe’s, 365 by Whole Foods, or Once Again.
- Olive Oil – Always go for “Extra-virgin”. It means it’s unrefined, free of chemicals and other “defects” like rancidity, and never treated with heat. Also, opt for oil that comes in a darker colored glass to ensure minimal light and heat exposure.
- Garlic – Preferably fresh cloves, however, minced garlic works as well. If you’re in a pinch, garlic powder will also do.
- Cumin – A must-have for flavor, in my opinion!
- Paprika – Again, seasonings are so important…I even like to sprinkle on additional paprika at the end for serving.
- Water – For the best results, add water in a little at a time, blending in between. This way you’ll be able to assess the texture of your hummus as you go. The more water you add, the thinner your hummus will be.
Why It’s So Healthy
Chickpeas (or garbanzo beans, same thing) are the key ingredient in hummus.
Theses magic beans contain plant-based protein, soluble and insoluble fiber, carbohydrates, B vitamins, folate, and iron.
Research shows that including beans like chickpeas in the diet leads to weight loss, even without intentional calorie restriction — likely due to their satiating affect.
Additionally, chickpeas contain a soluble fiber called raffinose which is fermented in the colon by bacteria. As these bacteria break down this fiber, a short chain fatty acid called butyrate is produced. Butyrate helps to reduce inflammation in the cell wall of the colon which helps keep you regular (💩) and may even help to prevent colorectal cancer by promoting cell apoptosis (death).
Tahini is the second ingredient in hummus and comes with its own host of health benefits.
In case you don’t know, tahini is simply just the paste of crushed sesame seeds.
Sesame seeds are packed with antioxidants that can protect cells from free-radical damage, reduce inflammation, and protect against heart disease. They’re also a source of calcium, iron, and zinc.
You must be living under a rock if haven’t heard about the health benefits of olive oil!
It’s one of the healthiest fats on the planet due to the high antioxidant content and anti-inflammatory effects.
It’s well known for its ability to help protect against heart disease by reducing blood pressure and protecting LDL particles from oxidation.
Preliminary studies even suggest it could be helpful in fighting cancer and Alzheimer’s disease!
Lemon juice is another super-food ingredient in this recipe.
Most people think of oranges are the best source of vitamin C, however, lemons are also extremely high in vitamin C — and with much less sugar than oranges. They’re also a source of potassium and vitamin B6.
This recipe is a classic version of hummus, however, there are tons of different variations you could make based off the original recipe. Here’s a few ideas for different ingredients you can try adding to this recipe to make a fun new hummus flavor…
- Chipotle Peppers (in adobe sauce)
- Roasted Garlic
- Sun-dried tomato
- Roasted Red Pepper
- Roasted Beets
How to Serve It
As previously mentioned, this hummus is great to have as an easy snack or an appetizer for parties. It’s a really versatile condiment that can be eaten as a dip, spread on a wrap, or even used in place of dressing in a salad!
If you’re planning to use it as a dip, try having it with some chopped veggies like carrots, cucumbers, celery or beets. You might be surprised how easy it is to get your veggies in when they’re paired with this goodness!
If the idea of having your hummus with veggies isn’t exciting enough for you, instead of going straight for the pita bread, try dipping it with healthier crackers from a brand like Simple Mills, Mary’s Gone Crackers, or Flackers.
How to Store It
Hummus stores really well in the fridge so I like to make a batch over the weekend to snack on throughout the week. It will keep in an airtight container in the fridge for 4-7 days.
ONE MORE THING…
For more healthy meal ideas, come connect with me on Instagram @weeknightwellness! I’m sharing all sorts of helpful tips and recipes, plus a peek inside my daily routine. If you make any of my recipes, I’d love for you to tag me on Stories and let me know how you liked it!
Now enough chit-chat. On to the recipe…
Healthy Homemade Hummus
- 1 16-oz can garbanzo beans (chickpeas)
- 2 squeezed lemons
- 1/3 cup tahini
- 1/4 cup olive oil
- 1/2 tsp minced garlic
- 1/2 tsp cumin
- 1/4 tsp paprika
- 1/4 cup water
- Strain and rinse the canned garbanzo beans.
- Add all the ingredients to a high-speed blender or food processor.
- Blend for 1 minute or until fully smooth and creamy (scrapping down the sides of the blender or food processor as needed).
- If needed, add additional water and blend until desired consistency is reached.
- Top with a drizzle of olive oil and a dash of paprika. Serve with chopped veggies or your favorite healthy crackers. Enjoy!
September 2, 2021