To some, hummus is just a simple dip. To others, it can be the centerpiece of a whole meal. This hummus recipe far and beyond meets Cook & Crumbs requirements: it’s definitely quick, easy and healthy. It’s adaptable to different spices and even different vegetables mixed into it. And it’s plenty filling from all that chickpea fiber and protein, plus tahini’s high fat and protein content.
What Is Hummus?
Hummus is a creamy spread made from chickpeas and tahini, plus lemon juice, garlic and olive oil. It’s thought to have origins in ancient Egypt, but the jury is out. Hummus is decidedly Mediterranean and Middle Eastern, and is often served on mezze platters with pita bread to dip.
Hummus Recipe Ingredients
This hummus recipe can be made with the most bare bone of ingredients: chickpeas, tahini, olive oil, a garlic clove and a lemon. That’s truly all you need. Canned chickpeas or a bag? Doesn’t matter. Don’t have tahini? If you have sesame seeds, you do!(See below: Can you make hummus without tahini?)
Hummus also lends itself well to other flavors. At its core, it’s pretty mild—subtle on its own, interesting with other flavors. You could make carrot hummus, beet hummus, red pepper hummus, olive hummus… the list could go on and on.
Common spice additions include cumin, smoked paprika and za’atar blend.
Do You Need To Peel The Chickpea Skins?
Some people also peel the chickpeas skin first, but it’s definitely not necessary. Your hummus will be smoother, but to me it’s not worth the extra time and effort. If you have more time and energy than I do (and you want extremely smooth hummus) then boil your chickpeas for a few minutes. Drain, rinse with cold water, then rub the skin off in batches. It’ll taste the same either way, but skinless will be smoother.
What Is Tahini?
Tahini is a sesame seed paste with oil and salt that adds a subtle but important flavor to the chickpeas. It’s lightly nutty, and a delicious sauce in its own right. People use it to make any number of sauces and salad dressings. It even tastes yummy with chocolate!
Can You Make This Hummus Recipe Without Tahini?
You could make hummus without tahini, but then it wouldn’t exactly be hummus. It would be more of a chickpea spread. Tahini adds a fair amount of fat and protein to hummus, which makes it heartier and yummier in this home cook’s humble opinion. So why not?
If you don’t have tahini on hand, you can make some quite easily if you have a jar of sesame seeds. Process with olive oil and salt, and there you have it—tahini!
Health Benefits of Hummus
Chickpeas: Full of fiber and protein, these golden legumes keep you satisfied while keeping your gut microbiome happy. Chickpeas boast a great nutritional profile, including minerals like manganese, copper, zinc and an impressive amount of iron. They are also high in vitamin B6 and B9, which are especially important in pregnancy and menstruation.
Tahini: With a healthy dose of thiamine, phosphorus and manganese, tahini is a great way to get in nutrients. It also has 10% of your daily B6, a great mood-stabilizing vitamin, particularly for PMS. It’s got tons of plant-based fat, fiber and protein, and what more could you really ask for?
Olive Oil: One of the best oils to have in your kitchen, olive oil is best served at room temperature (or cold) as high heat changes its structure. It’s packed with monounsaturated fat, which is anti-inflammatory and might even reduce rates of cancer. Olive oil has also been shown to prevent strokes and heart disease.
Lemon juice: Though it tastes acidic on your tongue, lemon juice actually helps your body be more alkaline. Lemons are packed with vitamin C, and a particular citrus fiber that has been shown to lower cholesterol (though you might need your juice pulpy to get that last benefit).
Garlic: You can smell the benefits on this one! Societies around the globe have been using garlic medicinally for ages, and for good reason. Much like the onion, it lowers blood pressure, is packed with nutrients, and some studies show it can even prevent and lessen symptoms of the common cold!
How To Make This Hummus Recipe
This hummus recipe is about as quick and easy as it gets. Throw everything into your food processor and hit go! You can also use a high-powered blender like a Vitamix. Some hummus recipes call for adding ingredients in a certain order, but I lean on the unfussy side and throw in whatever’s in my hand first.
You can refrigerate hummus for a few hours to thicken up before serving, and store for 4-5 days (if it lasts that long!).
Serve with warm pita bread on a mezze plate of falafel, olives and this easy vegan tzadziki. Yum!
5 from1 vote
Hummus Recipe
This simple hummus recipe makes a tasty dip with the most bare bone of ingredients: chickpeas, tahini, olive oil, a garlic clove and a lemon. That’s truly all you need. Serve with warm pita bread and olives.
Author:Cook and CrumbsCourses:Dips and Sauces, Sides
Pin Recipe
Prep Time7 minCook Time3 minTotal Time10 minsDifficulty:BeginnerServings:6
Ingredients
Instructions
Add all ingredients to your food processor and blend until smooth. With the chickpea skins on, the hummus will appear chunkier (but tastes the same as without).
If necessary, add cold water or aqaufaba (juice from the chickpea can) one tablespoon at a time to achieve desired smoothness.
