7 New Hummus Recipes You Need To Try Immediately
Hummus is a healthy and delicious dip that has stood the test of time. Celebrated for its high-protein content yet decadent savory flavor, it’s no wonder hummus is a go-to nutritious dip! But wait, we’re stepping up the hummus game with these 7 ways to boost hummus’ nutritional content and amp up its nutritional punch.
Try each one and mix it up to keep you diet varied and exciting!
Why Hummus Should be a Diet Staple
Hummus is chock full of protein, fiber, folates and iron – all of which are crucial to a healthy diet. In fact, among countless other benefits, incorporating hummus into your diet has proven to:
- Help fight hunger cravings
- Balance blood sugar levels
- Reduces cholesterol levels
- Prevents risk of cancer (due to high folate content)
- Maintain and regulate digestive health
- Build and sustain strong bones
Beets add a gorgeous ruby color and amp up the folic acid content.
- 1/2 pound beets (about 4 medium sized beets), scrubbed clean, cooked, peeled, and cubed*
- 2 tablespoons tahini sesame seed paste
- 5 tablespoons lemon juice
- 1 small clove garlic, chopped
- 1 tablespoon ground cumin
- 1 tablespoon lemon zest (zest from approx. 2 lemons)
- generous pinch of sea salt or Kosher salt
- fresh ground pepper to taste
- Place all ingredients in a food processor (or blender) and pulse until smooth. Taste and adjust seasonings and ingredients as desired.
- Chill and store in the refrigerator for up to 3 days or freeze for longer storage.
Lemon brightens and ginger adds bite! This bright recipe lightens up classic savoury hummus.
- 30 oz chickpeas, drained and rinsed
- 1 tablespoon tahini
- 2 tablespoon olive oil
- 2 medium lemons, juiced and zested (or 7 Tbsp lemon juice)
- 1/2 teaspoon salt
- 1″ piece of ginger, peeled and minced finely
- pepper to taste
- Blend chickpeas, tahini, olive oil, and lemon juice until well-combined.
- Stir in salt, ginger, and pepper.
- Chill in the refrigerator for an hour or so for the flavors to make friends.
Parsley amps up vitamins C, A, and iron, making this hummus recipe a nutritional powerhouse!
- 1 can chickpeas (garbanzo beans) drained and rinsed
- 1/2 cup chopped parsley (pack parsley into half-cup measure, then chop in food processor)
- 1 teaspoon minced garlic (about 2-3 garlic cloves)
- 1/4 cup sour cream (I used low-fat sour cream)
- 3 tablespoons tahini sauce
- 1 1/2 tablespoon lemon juice
- 2 tablespoons sesame oil
- 2 tablespoons olive oil
- 1 1/2 teaspoon cumin
- 1 1/2 teaspoon salt (or less, this seems like a generous amount of salt, so add salt to taste)
- 1/4 teaspoon cayenne pepper or hot sauce
- 1 tablespoon water (more or less, depending on how thick you like it)
- Drain chickpeas (garbanzo beans) into a colander placed in the sink, then rinse until no more foam appears and let the water drain off.
- Put parsley and garlic into bowl of food processor fitted with the stainless steel blade. Process about 1 minute, until parsley is well chopped.
- Add drained chickpeas and process 1-2 minutes, until beans are mostly smooth.
- Add sour cream, Tahini sauce, lemon juice, sesame oil, olive oil, cumin, salt, and cayenne or hot sauce.
- Process until mixture is very smooth. Test thickness and add a bit of water if you’d like it to be a little thinner.
Green Olive Hummus
This hummus’ is a flavor knock out! The briny olives add a Mediterranean flare to this classic.
- 3 large cloves garlic
- 2 cans (or 3 cups) chickpeas, rinsed and drained
- juice of one lemon
- 1/2 cup green olives (stuffed with pimentos)
- 2 tablespoons water or vegetable broth
- 1 tablespoon tahini
- 1/4 tsp. sumac, optional
- 1/8 tsp. cayenne pepper
- salt, to taste
- 5-6 more olives
- Chop the garlic in the food processor. Add the chickpeas and lemon juice, and coarsely chop. Add the green olives, water or broth, tahini, and seasonings, and process until everything is mixed. This will not be a smooth type of hummus, but all ingredients should be well-distributed.
- Taste for saltiness, and add salt if needed (the olives make it pretty salty already.) Process to blend in the salt, and then add the remaining 5-6 olives. Pulse a few times just to barely chop the olives.
Slow-Roasted Tomato Hummus
Rich in antioxidant lycopene, tomatoes add medicinal properties and a gorgeous red hue.
- 1/2 cup slow roasted tomatoes (or use scant 1/2 cup sun-dried tomatoes and a little water)
- 1 can (15.5 oz.) garbanzo beans (also called chickpeas)
- 2 tablespoons garlic puree (or less if you’re not a huge garlic fan)
- 1/4 cup tahini sauce
- 2-3 tablespoons fresh lemon juice (start with 2 T and taste)
- 2 tablespoons olive oil, plus more for drizzling on finished hummus if desired
- 1/4 cup water
- 1/2 teaspoon sea salt, or to taste
- Drain garbanzo beans into colander, then rinse well with cold water until no more foam appears. Leave beans in colander to continue draining.
- In bowl of food processor fitted with steel blade, place tomatoes and garlic. Process about 30 seconds, or slightly longer for sun-dried tomatoes. Add drained beans, process about 1-2 minutes, until beans and tomatoes are completely blended together.
- Add tahini sauce, 2 tablespoons lemon juice, olive oil, and half the water and process 30 seconds to one minute more, until all ingredients are well blended. Check the thickness and see if you want to use the other 2 tablespoons of water. Taste to decide whether to add more lemon juice and salt, add if desired and process a few seconds more.
Shiny Happy Carrot Hummus
Carrot’s high vitamin K make this hummus recipe a healthy (and sweet) vehicle to keep your daily vitamin and mineral intake high!
- 2 medium carrots, peeled and sliced (about 1 cup)
- 1/4 cup water
- 2-3 cloves garlic
- 1 15-ounce can chickpeas, rinsed and drained, or 1 1/2 cups cooked chickpeas
- 2 tablespoons fresh lemon juice
- 1/2 teaspoon salt, or to taste
- 1/2 tablespoon tahini
- 1/4 teaspoon ground coriander
- 1/2 teaspoon ginger paste (or 1/4 tsp. finely minced ginger)
- pinch cayenne
- 1/4 teaspoon paprika
- On the stove or in the microwave, cook the carrots in the water, covered, until the carrots are just tender. (I boiled ‘em for about 4 minutes.) Put the carrots, water, and garlic into the food processor and puree.
- Add the chickpeas, lemon juice, and salt to the processor and puree until smooth. At this point, you can stop and have a very simple, very light hummus. Or add the remaining ingredients and blend well.
Add a savoury, spicy and tangy punch with the help of chipotle and lime!
- 20 oz canned chickpeas
- 3 cloves garlic
- 4-5 chipotle chiles in adobo (with at least 1 teaspoon of a adobo)
- juice of 1/2 lemon
- 3 tablespoons tahini
- 3 tablespoons olive oil
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon cumin
- 1/4 teaspoon garlic powder
- salt to taste
- In a large saucepan, heat the chickpeas (in their liquid) until warm.
- Drain chickpeas, reserving liquid. Place chickpeas, tahini, chiles, garlic, garlic powder, cumin, olive oil, lemon juice, and salt into a blender or food processor.
- Blend on high until smooth, adding a few tablespoons of the reserved liquid to achieve a smooth texture.
- Sample and add more garlic, chiles, lemon or salt according to taste. Refrigerate overnight for best flavor.