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.
Disclosure: This post contains affiliate links to my favorite Amazon products. If you purchase via my links, I may make a small percentage at no cost to you. Thanks for supporting my content.
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 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.
My husband tried it and said, “This is reeeally good!” We will be making it again!
To adjust the serving sizes of any of my recipes, simply go to the ‘Servings’ listed in the recipe card right above the ingredients list. Hover over the number of servings, and a sliding bar will appear. Slide to the number of servings you would like, and the ingredients will automatically adjust the amounts.
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 Healthy Plant-Based Snack Ideas
Plant-Based Starter Kits
Want to go plant-based but not sure where to begin? We have Plant-Based Starter Kits for only $27 that include a book, DVD set, and all the material shown below. Click photo to find out more and how to order.
This low-fat Italian Vegan Chickpea Salad is delicious on sandwiches or served with fresh vegetables and pita bread. It's satisfying and light.
- 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.