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Hummus

There is something wonderfully magical about a bowl of freshly made hummus—it has a way of bringing people together, whether you're gathering around a table in the Middle East or hosting friends in your own kitchen. Silky smooth, luxuriously creamy, and kissed with the bright flavors of garlic, lemon, and rich olive oil, every bite feels like a tiny celebration for your taste buds. The classic garlic hummus is a timeless favorite, but that's only the beginning of the adventure. From roasted red peppers and sun-dried tomatoes to roasted garlic, herbs, olives, or even spicy jalapeños, hummus happily transforms into whatever delicious masterpiece your imagination dreams up.
Not only is hummus irresistibly delicious, but it's also packed with wholesome nutrition that your body will thank you for. Made from protein-rich chickpeas, also known as garbanzo beans, this Mediterranean favorite is an excellent source of fiber, folate, manganese, and plant-based protein that helps keep you feeling full and energized. Chickpeas may also support heart health by helping maintain healthy cholesterol levels and can promote steadier blood sugar levels when enjoyed as part of a balanced diet, making hummus a smart choice for many people, including those managing diabetes or insulin resistance.
Unlike many creamy dips that rely on heavy creams or cheeses, hummus delivers its rich, velvety texture naturally, making it a lighter yet equally satisfying option. Scoop it up with crisp cucumber slices, colorful bell peppers, sweet carrots, or warm pita bread, and suddenly an ordinary snack becomes a Mediterranean feast bursting with flavor and color. Better yet, invite the kids into the kitchen to help measure, blend, and taste. They'll have fun creating their own delicious masterpiece while learning healthy eating habits that can last a lifetime.
So the next time snack time comes calling, skip the ordinary and let a bowl of homemade hummus steal the show. With its creamy texture, vibrant flavors, and incredible nutritional benefits, this simple dip proves that healthy eating can be every bit as indulgent, colorful, and joyfully delicious as your favorite comfort food. Enjoy!
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Appetizer, Vegetarian
Cuisine Middle Eastern
Servings 8 people
Calories 384 kcal

Equipment

  • food processor
  • Baking tray
  • Can Opener
  • citrus juicer
  • rubber spatula
  • Jar with tight fitting lid

Ingredients
  

  • 2 cans chickpeas 15 ounces each, drained with liquid reserved
  • 1/4 cup tahini or store bought
  • 1/4 cup fresh lemon juice
  • 1 teaspoon ground cumin
  • 2 cloves garlic
  • 1/4-1/2 cup extra virgin olive oil
  • 1 teaspoon Kosher salt
  • 1 teaspoon parsley finely chopped
  • 1 teaspoon ground paprika

Tahini

  • 2 cups sesame seeds
  • 1/4-1/2 cup vegetable oil

Instructions
 

  • Reserve 1/4 cup of the chickpeas and set aside.
    Place the remaining chickpeas, lemon juice, tahini, cumin, and garlic into a food processor and pulse until smooth.
  • With the motor running, slowly pour in the oil in a steady stream.
  • Add the salt and puree until very smooth.
  • If the mixture is too thick, add some of the reserved chickpea liquid, 2 tablespoons at a time, until the desired consistency is reached.
  • Empty into a pretty bowl and top with the reserved chickpeas.
  • Drizzle with extra virgin olive oil and sprinkle on some finely chopped parsley and paprika.
  • Store leftover hummus in an airtight container in the refrigerator for up to 5 days.

Tahini

  • Preheat the oven to 350 degrees
  • Spread the sesame seeds on a shallow baking tray and bake, shaking frequently, until fragrant, 8 to 10 minutes.
  • Make sure to mix every 2 minutes so they do not burn.
  • Remove from the oven and allow to cool.
  • Once they are cooled, put the sesame seeds in a food processor and add the vegetable oil.
  • Process to a smooth paste for about 5 minutes. This will make enough Tahini for several hummus batches.
  • Tahini will keep stored in a tightly covered jar in the refrigerator for several months.

Nutrition

Calories: 384kcalCarbohydrates: 11gProtein: 8gFat: 36gSaturated Fat: 5gPolyunsaturated Fat: 15gMonounsaturated Fat: 15gTrans Fat: 0.05gSodium: 298mgPotassium: 232mgFiber: 5gSugar: 0.4gVitamin A: 136IUVitamin C: 4mgCalcium: 381mgIron: 6mg
Keyword Chick Peas,, Sesame Seeds, Vegetarian
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