Healthy Hummus Recipe
Hummus has become a staple in many kitchens for good reason. Not only is it a creamy and satisfying dip, but it’s also packed with nutrients, making it a perfect choice for a healthy snack or appetizer. Today, we’re diving into a Healthy Hummus Recipe that is simple, delicious, and oh-so-good for you. With just a few wholesome ingredients, you can whip up a batch that will impress your family and friends, and keep your taste buds happy. Let’s get started!
Top Reasons to Make Healthy Hummus Recipe
– Nutrient-Rich: Hummus is made primarily from chickpeas, which are high in protein and fiber, aiding digestion and promoting satiety.
– Versatile: It makes a great dip for veggies, a spread for sandwiches, or even a base for a grain bowl.
– Quick and Easy: This recipe takes just a few minutes to prepare, making it perfect for busy weeknights or unexpected guests.
– Customizable: You can easily adjust the flavors to your preferences, making it a fun kitchen experiment.
– Cost-Effective: Making hummus at home is often much cheaper than buying pre-made options at the store.
What We’re Using
- 15-ounce can chickpeas (garbanzo beans): Rinsed and drained well for a creamy texture.
- Juice from 1 lemon (about 1/4 cup): Freshly squeezed for vibrant flavor.
- 3/4 teaspoon kosher or sea salt: To enhance all the flavors.
- 1-2 cloves garlic: Very finely minced for that classic hummus zing.
- 1/4 cup plain yogurt: Adds creaminess and a tangy flavor.
- 3 tablespoons extra virgin olive oil: Plus more for drizzling at the end.
- 1/4 teaspoon smoked paprika: For a subtle smoky flavor that elevates the dish.
- Minced fresh parsley: For garnish and a pop of color.
Essential Tools for Success
- Food processor: To blend everything together smoothly.
- Measuring cups and spoons: For accurate ingredient measurements.
- Spatula: To scrape down the sides of the food processor.
- Citrus juicer: To make squeezing lemons easier and more efficient.
Healthy Hummus Recipe Cooking Guide
Step 1: Prepare the Ingredients
Start by rinsing and draining the chickpeas thoroughly to remove any excess sodium from the canning process. This step is crucial for achieving a smooth texture in your hummus.
Step 2: Blend the Base
In your food processor, combine the rinsed chickpeas, lemon juice, minced garlic, and salt. Pulse until the mixture is well combined but still chunky.
Step 3: Add Creaminess
Next, add the plain yogurt and 3 tablespoons of extra virgin olive oil to the mixture. Blend again until the hummus is creamy and smooth. If it’s too thick, you can add a little water, one tablespoon at a time, until you reach your desired consistency.
Step 4: Flavor It Up
Sprinkle in the smoked paprika and blend once more. Taste your hummus and adjust the seasoning as needed. You might want to add a bit more lemon juice or salt, depending on your preference.
Step 5: Serve and Garnish
Transfer the hummus to a serving bowl. Drizzle with additional olive oil and sprinkle with minced fresh parsley for a lovely presentation. Serve with pita bread, vegetable sticks, or your favorite dippers.
Seasonal Flavor Boosts
- Roasted red peppers: Blend in some jarred roasted red peppers for a sweet and smoky flavor.
- Sun-dried tomatoes: Add sun-dried tomatoes for a Mediterranean twist.
- Fresh herbs: Experiment with fresh basil, cilantro, or dill for a vibrant flavor.
- Spices: Try adding cumin or cayenne pepper for an extra kick.
Testing Timeline
- Preparation Time: 10 minutes
- Blend Time: 5 minutes
- Total Time: 15 minutes
Meal Prep & Storage Notes
Your homemade hummus can be stored in an airtight container in the refrigerator for up to one week. For meal prep, consider making a larger batch to enjoy throughout the week. Hummus also freezes well – just portion it into freezer-safe containers. Thaw it in the refrigerator overnight before serving.
Reader Q&A
Can I use dried chickpeas instead of canned?
Yes! If you prefer to use dried chickpeas, soak them overnight and cook until tender before blending. This will give your hummus a fresh flavor.
Can I make this hummus nut-free?
Absolutely! This recipe is naturally nut-free, and you can enjoy it without any modifications.
What is the best way to store leftover hummus?
Store leftover hummus in an airtight container in the refrigerator. Make sure to cover the surface with a thin layer of olive oil to help keep it fresh.
How do I make my hummus extra smooth?
For ultra-smooth hummus, peel the chickpeas before blending. It’s a bit time-consuming but can make a noticeable difference in texture.
Cook This Next
Time to Try It
Now that you have all the tools and tips you need, it’s time to make your own Healthy Hummus Recipe. Gather your ingredients, set aside some time in the kitchen, and enjoy the process of creating something delicious and nutritious. Whether you’re serving it at a gathering or enjoying it as an afternoon snack, this hummus is sure to be a hit. Happy cooking!
Healthy Hummus Recipe
Ingredients
Equipment
Method
- Start by rinsing and draining the chickpeas thoroughly to remove any excess sodium from the canning process.
- In your food processor, combine the rinsed chickpeas, lemon juice, minced garlic, and salt. Pulse until the mixture is well combined but still chunky.
- Add the plain yogurt and 3 tablespoons of extra virgin olive oil to the mixture. Blend again until the hummus is creamy and smooth.
- Sprinkle in the smoked paprika and blend once more. Taste your hummus and adjust the seasoning as needed.
- Transfer the hummus to a serving bowl. Drizzle with additional olive oil and sprinkle with minced fresh parsley for a lovely presentation.
Notes
- Store homemade hummus in an airtight container in the refrigerator for up to one week.
- For meal prep, make a larger batch to enjoy throughout the week.
- Hummus can be frozen; portion into freezer-safe containers and thaw overnight before serving.
