This low-fat Italian Vegan Hummus is delicious on sandwiches or served with fresh vegetables and pita bread.
We love this hummus because it’s…
- SO easy to make
- Incredibly filling
- Loaded with healthy ingredients
- Great as a snack or sandwich spread
- Simply delicious
I was playing around, adapting a recipe from Dr. Neal Barnard, and this vegan hummus spread happened in my kitchen. It’s so satisfying and light!
You can use either freshly cooked dried beans or canned chickpeas, also known as garbanzo beans, in this recipe.
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What is Italian hummus made of?
There are so many different varieties of hummus, and most often it is made with a base of chickpeas (or garbanzo beans) and a handful of other ingredients that are just blended together in a food processor or blender. Italian hummus ingredients include:
- chickpeas (garbanzo beans or edamame)
- garlic cloves
- tahini (crushed sesame seeds)
- balsamic vinegar
How to make hummus
This recipe really is as simple as tossing a few ingredients like beans, garlic, cilantro, balsamic vinegar, and spices into a blender. It doesn’t get much easier than that!
Just remember that if you’re using canned chickpeas, drain and rinse in a colander to remove salt and preservatives.
Combine all ingredients in a blender or food processor and blend into a smooth paste.
Stop to scrape down the sides of the blender when necessary.
Place in an airtight bowl and chill several hours or overnight to allow flavors to blend.
Serve with fresh-cut vegetables, pita bread, or on sandwiches.
Keeps 5-7 days in the refrigerator.
RECIPE CARD BELOW
My husband tried it and said, “This is reeeally good!” We will be making it again!
Can you freeze hummus?
This hummus lasts approximately 7-10 days in a tightly sealed container in the refrigerator.
Hummus even freezes well in an airtight container for up to 6-8 months. The day before you want to eat it, move the hummus container from the freezer to the refrigerator. It takes at least a few hours to thaw until it’s ready to eat. Thawing can take longer depending on how much is in your container.
It’s best to freeze hummus in small portions to make defrosting quicker and to have handy small amounts to eat in one sitting.
Nutrition in chickpeas
Did you know that just one cup of cooked chickpeas has over 12 grams of fiber? Better yet, they contain both soluble fiber and insoluble fiber, the latter of which helps lower LDL cholesterol.
In addition, each cup of garbanzo beans packs a whopping 12 grams of protein!
There are so many benefits to these little legumes. Chickpeas are a great source of plant-based protein and fiber, iron, zinc, phosphorus, B vitamins and more. With so many vitamins and nutrients, chickpeas are a powerhouse of nutrition. So bring on the healthy snacking!
Recipe adapted from Breaking the Food Seduction by Dr. Neal Barnard.
Other terrific hummus recipes
- Easy Garlic Hummus Recipe
- Roasted Red Pepper Hummus
- Edamame Hummus
- Ultimate Hummus & Veggie Sandwich
- 5-Minute Chocolate Hummus
- 1- 15 oz can chickpeas, or 1-1/2 cup fresh cooked
- 1/4 cup water
- 1 Tbsp balsamic vinegar
- 1 clove garlic
- 2 Tbsp cilantro, I used fresh cilantro
- 1/2 tsp basil, dry
- 1/2 tsp oregano, dry
- salt and pepper to taste
- 1/2 tsp smoked paprika
- If using canned chickpeas, drain and rinse in a colander to remove salt and preservatives.
- Combine all ingredients in a blender or food processor and blend into a smooth paste. Stop to scrape down the sides of the blender when necessary.
- Place in an airtight bowl and chill several hours or overnight to allow flavors to blend. Serve with fresh-cut vegetables, pita bread, or on sandwiches. Keeps 5-7 days in the refrigerator.
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Nutrition Information:Yield: 4
Amount Per Serving: Calories: 92 Total Fat: 2g Sodium: 228mg Carbohydrates: 15g Fiber: 4g Sugar: 3g Protein: 5g
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