Discover the ultimate hummus recipe that's perfect for any occasion. This classic creamy dip combines blended chickpeas, tahini, olive oil, lemon juice, and garlic for a delicious, flavorful snack. Ideal as a spread, appetizer, or party dip, it's easy to make and packed with protein. Learn how to create this Middle Eastern favorite with our simple step-by-step guide.

Ingredients:

- 1 can (15 oz) chickpeas, drained and rinsed

- 1/4 cup tahini (sesame paste)

- 1/4 cup fresh lemon juice (about 1 lemon)

- 1/4 cup extra-virgin olive oil

- 2 cloves garlic, minced

- 1/2 teaspoon ground cumin

- Salt, to taste

- 2-3 tablespoons water (as needed)

- Paprika and chopped parsley for garnish (optional)

Instructions:

Blend Ingredients: In a food processor, combine chickpeas, tahini, lemon juice, olive oil, minced garlic, and ground cumin. Process until smooth.

Adjust Consistency: If the hummus is too thick, add water one tablespoon at a time until the desired consistency is reached.

Season: Taste and add salt as needed. Blend again to incorporate the seasoning.

Serve: Transfer the hummus to a serving bowl. Drizzle with a little extra olive oil and garnish with paprika and chopped parsley if desired.

Enjoy: Serve with pita bread, fresh vegetables, or use as a spread in sandwiches. 

This recipe yields a rich and creamy hummus that's sure to be a hit with family and friends.

Nutritional Values

For the Hummus:

Chickpeas (1 can, 15 oz or 425g, drained and rinsed)

- Calories: ~164

- Protein: ~8.9g

- Fat: ~2.6g

- Carbohydrates: ~27.4g

- Fiber: ~7.6g

Benefits:

- Rich in plant-based protein and dietary fiber.

- Supports digestive health and may aid in blood sugar control.

Tahini (1/4 cup, ~60g)

- Calories: 595

- Protein: 17g

- Fat: 53g

- Carbohydrates: 21g

- Fiber: 5g

Benefits:

- High in healthy fats, protein, and essential minerals like calcium and iron.

- Adds creaminess and nutty flavor to the hummus.

Fresh Lemon Juice (1/4 cup, ~60ml)

- Calories: ~22

- Protein: ~0g

- Fat: ~0g

- Carbohydrates: ~7g

Benefits:

- Excellent source of vitamin C.

- Adds a bright, tangy flavor and supports immune function.

Extra-Virgin Olive Oil (1/4 cup, ~60ml)

- Calories: ~884

- Protein: ~0g

- Fat: ~100g

- Carbohydrates: ~0g

Benefits:

- Provides heart-healthy monounsaturated fats and antioxidants.

- Enhances flavor and contributes to a smooth texture.

Garlic (2 cloves, ~6g)

- Calories: ~149

- Protein: ~6g

- Fat: ~0.5g

- Carbohydrates: ~33g

Benefits:

- Offers potential immune support and has anti-inflammatory properties.

Ground Cumin (1/2 teaspoon, ~1g)

- Calories: ~375

- Protein: ~18g

- Fat: ~22g

- Carbohydrates: ~44g

Benefits:

- Adds warm, earthy flavor.

- Contains antioxidants and may aid in digestion.

Salt (to taste, ~1g)

- Calories: ~0

- Protein: ~0g

- Fat: ~0g

- Carbohydrates: ~0g

Benefits:

- Enhances flavor; use in moderation to manage sodium intake.

Water (2-3 tablespoons, as needed)

- Calories: ~0

- Protein: ~0g

- Fat: ~0g

- Carbohydrates: ~0g

Benefits:

- Adjusts the consistency of the hummus without adding calories.

Paprika and Fresh Parsley (for garnish, optional)

- Calories: ~282

- Protein: ~14g

- Fat: ~12g

- Carbohydrates: ~54g

Benefits:

- Paprika adds a smoky flavor and can contain antioxidants.

- Parsley provides vitamins A, C, and K and adds freshness to the dish.

This combination creates a creamy, flavorful hummus that’s rich in protein, healthy fats, and essential nutrients. Enjoy your homemade hummus with pita bread, vegetable sticks, or as a versatile spread!