This low-fat Italian Vegan Hummus is delicious on sandwiches or served with fresh vegetables and pita bread.
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.
Making hummus is simple
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.
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Easy directions for making Italian vegan hummus spread
- 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.
Full ingredient list and instructions with a print button below.
My husband tried it and said, “This is reeeally good!” We will be making it again!
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
Plant-Based Vegan Starter Kits $27
- 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 blender when necessary.
- Place in 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.
EXVI 4-Piece Heat Resiatant Silicone Spatula Set Non-Stick Rubber Spatulas Scraper with One Piece Solid Stainless Steel Core Design for Baking or Cooking
365 Everyday Value, Garbanzo Beans No Salt Added, 15.5 Ounce
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Amount Per Serving: Calories: 92 Total Fat: 2g Sodium: 228mg Carbohydrates: 15g Fiber: 4g Sugar: 3g Protein: 5g