Discover how to make the best homemade hummus with this easy recipe! A smooth and creamy chickpea dip, blended with tahini, fresh lemon juice, and garlic. Perfect for dipping, spreading, or serving as a side. Ideal for parties, snacks, or a healthy addition to any meal. Try it today and enjoy the authentic flavors of this Mediterranean favorite!

Ingredients:

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

- 1/4 cup tahini (sesame seed paste)

- 2 tbsp olive oil

- 2-3 tbsp fresh lemon juice (about 1 lemon)

- 1-2 garlic cloves, minced

- 1/2 tsp ground cumin (optional)

- Salt, to taste

- 2-4 tbsp cold water (as needed for consistency)

- Paprika, olive oil, and fresh parsley for garnish (optional)

Instructions:

Prepare the Chickpeas:

  If using canned chickpeas, drain and rinse them well. For a smoother hummus, peel the chickpeas by gently rubbing them between your fingers to remove the skins.

Blend the Ingredients:

  In a food processor, add the tahini and lemon juice. Blend for 1 minute until creamy and well-mixed. Add the olive oil, minced garlic, cumin (if using), and a pinch of salt. Process for another minute until combined.

Add Chickpeas:

  Add half of the chickpeas to the food processor and blend for 1-2 minutes until smooth. Add the remaining chickpeas and blend again until creamy. If the mixture is too thick, gradually add cold water, one tablespoon at a time, until the desired consistency is reached.

Taste and Adjust: 

  Taste the hummus and adjust the seasoning if needed. Add more lemon juice, salt, or garlic to suit your taste.

Serve:

  Transfer the hummus to a serving bowl. Drizzle with olive oil and sprinkle with paprika and fresh parsley if desired. Serve with pita bread, vegetables, or as a spread in sandwiches.

Enjoy your homemade hummus!

Nutritional Values

Chickpeas (1 can, 15 oz)

 - Calories: 270

 - Protein: 15 grams

 - Carbohydrates: 45 grams

 - Fiber: 12 grams

 - Fat: 4 grams

 - Iron: 4 mg

 - Calcium: 80 mg

Benefits:

 - Protein-Rich: Chickpeas are a great source of plant-based protein, essential for muscle growth and repair.

 - High in Fiber: They aid in digestion and promote a healthy gut.

 - Rich in Vitamins and Minerals: Chickpeas provide important nutrients like iron, calcium, and magnesium.

 - Blood Sugar Control: Their high fiber content helps stabilize blood sugar levels.

Tahini (1/4 cup)

 - Calories: 180

 - Protein: 5 grams

 - Carbohydrates: 5 grams

 - Fiber: 1 gram

 - Fat: 16 grams (primarily healthy fats)

 - Calcium: 130 mg

 - Iron: 2 mg

Benefits:

 - Healthy Fats: Tahini is rich in unsaturated fats, beneficial for heart health.

 - Calcium and Iron: It provides essential minerals like calcium and iron, supporting bone health and energy levels.

 - Antioxidants: Tahini contains antioxidants that help combat inflammation and oxidative stress.

Olive Oil (2 tbsp)

 - Calories: 120

 - Fat: 14 grams (mostly monounsaturated fats)

 - Vitamin E: 1.9 mg

Benefits:

 - Heart Health: Olive oil is rich in monounsaturated fats, linked to a reduced risk of heart disease.

 - Antioxidants: It contains antioxidants like vitamin E that protect cells from damage.

 - Anti-Inflammatory: Olive oil has anti-inflammatory properties that benefit overall health.

Lemon Juice (2-3 tbsp)

 - Calories: 4

 - Vitamin C: 7 mg

Benefits:

 - Vitamin C: Lemon juice is an excellent source of vitamin C, supporting immune function and skin health.

 - Digestive Health: It can aid in digestion and enhance the absorption of iron from plant-based foods.

Garlic (1-2 cloves)

 - Calories: 5

 - Carbohydrates: 1 gram

 - Fiber: 0.1 grams

Benefits:

 - Immune Support: Garlic contains compounds like allicin that boost the immune system.

 - Heart Health: It can help reduce blood pressure and cholesterol levels, supporting cardiovascular health.

 - Antioxidant Properties: Garlic has antioxidant properties that protect the body from oxidative damage.

Cumin (1/2 tsp, optional)

 - Calories: 8

 - Protein: 0.4 grams

 - Carbohydrates: 1 gram

 - Fat: 0.4 grams

Benefits:

 - Digestive Health: Cumin aids digestion and relieves symptoms of bloating and gas.

 - Antioxidants: It has antioxidant properties that help protect against oxidative stress.

 - Immune Support: Cumin can strengthen the immune system and improve overall health.

Salt (to taste)

 - Sodium: ~2300 mg (daily recommended limit is about 2300 mg for most adults)

Benefits:

 - Electrolyte Balance: Salt is necessary for maintaining electrolyte balance and proper nerve and muscle function. However, it should be used in moderation to avoid excessive sodium intake.

By incorporating these ingredients into your hummus recipe, you not only create a delicious dip but also benefit from the essential nutrients and health-promoting properties they offer.