Hummus is a flavorful Middle Eastern bean dip made from chickpeas, lemon juice, and garlic. You can make all kinds of variations from this vegan oil-free hummus recipe. Almost all varieties of hummus are completely vegan and used for everything from dips to sandwich spreads.
This basic hummus is a great dip, and can also be used as a flavorful spread on wraps and bean burgers.
Canned or fresh chickpeas
You can use either freshly cooked dried beans or canned chickpeas, also known as garbanzo beans, in this recipe.
Just remember that if you’re using canned chickpeas, drain and rinse in a colander to remove salt and preservatives.
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Ingredients in hummus
- chickpeas (or garbanzo beans)
- garlic cloves
- tahini (crushed sesame seeds)
- vegetable broth
- lemon juice
This hummus last approximately 7-10 days in a tightly sealed container in the refrigerator.
Other hummus variations
Roasted Red Pepper Hummus is one of my personal favorite varieties of hummus.
Sometimes I add 1/2 of a chili in adobe sauce and 3 Tbsp fire roasted tomatoes to this basic hummus recipe to mix it up a bit.
Other variations include: spinach, red peppers, sun dried tomatoes, the possibilities are endless.
These are all no-cooking required recipes, and only a blender is needed to make them. So simple!
Nutrition in Chickpeas
As a legume, chickpeas are considered both a vegetable and protein food, helping you hit two important food groups at once.
These nutty beans are rich in a number of important nutrients that keep you well — including protein, vitamins and minerals — and they provide fiber too. Including chickpeas in your diet may play a role in reducing your risk of a number of chronic illnesses such as heart disease, diabetes and cancer.
Chickpeas aren’t super low in calories like most veggies, but they’re rich in a number of good-for-you nutrients. A 1-cup serving of boiled chickpeas has 270 calories, 45 grams of carbs, 4 grams of fat, 15 grams of protein and 13 grams of fiber.
That same 1-cup serving also meets 70 percent of the daily value for folate and 26 percent of the DV for iron. It’s also a good source of a number of other minerals including manganese, magnesium, zinc and copper, as well some other B-vitamins, including thiamine and vitamin B-6.–LiveStrong
More Healthy Plant-Based Snack Ideas
- 15 Easy Plant-Based Snack Idea
- Spinach Artichoke Dip
- Roasted Red Pepper Hummus
- Colorful Chili Bean Dip
Plant-Based Vegan Starter Kits $27
- 1 clove garlic
- juice from 1 lemon
- 1-1/2 cups cooked chickpeas. This is same as, 1 15 oz can beans, drained and rinsed thoroughly
- 1 tbsp. Tahini, this is sesame paste, and can be found in the peanut butter section of most grocery stores
- 1 tsp. sea salt
- Add all ingredients to a blender or food processor in just enough water or veggie broth to achieve your desired texture.
- Blend well to allow the chickpeas to become smooth.
- Try a number of the variations listed above. This hummus last approximately 7-10 days in a tightly sealed container in the refrigerator.
365 Everyday Value, Garbanzo Beans No Salt Added, 15.5 Ounce
Vitamix 5200 Blender, Professional-Grade, 64 oz.
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Amount Per Serving: Calories: 51 Total Fat: 2g Cholesterol: 0mg Carbohydrates: 7.4g Fiber: 1.9g Protein: 2.5g