Healthy Hummus: Mediterranean Chickpea Spread

This healthy hummus recipe combines creamy texture with zesty flavor, making it perfect as a dip, spread, or snack. Inspired by traditional Middle Eastern flavors, this lighter version keeps the rich taste while dialing down the fat and sodium. Packed with fiber, protein, and vitamins, it’s a guilt-free way to enjoy a beloved classic.

Compared to store-bought hummus, this version has less sodium and no preservatives. The balance of protein and fiber makes it satisfying, while the fresh ingredients provide essential vitamins and minerals.

Enjoy this healthy hummus with veggie sticks, whole-grain crackers, or as a spread for sandwiches and wraps!

Ingredients

• 1 ½ cups cooked chickpeas (or one 15-oz can, rinsed and drained)
• 3 tbsp tahini
• 2 tbsp olive oil
• 2 tbsp fresh lemon juice
• 2 garlic cloves, minced
• ½ tsp ground cumin
• ¼ tsp paprika (optional, for garnish)
• 1/3 cup water (adjust for consistency)
• ½ tsp salt
• 1-2 tbsp chopped parsley (optional, for garnish)
• 4 tbsp nonfat plain greek yogurt (optional for 3g added protein per serving)

Instructions

1. Blend Base Ingredients: Combine chickpeas, tahini, olive oil, lemon juice, garlic, cumin, and salt in a food processor or blender.
2. Add Water Gradually: With the machine running, slowly pour in water until the mixture reaches your desired consistency—smooth and creamy.
3. Taste and Adjust: Check the flavor and adjust seasonings as needed. Add more lemon juice for tanginess or a pinch of salt for flavor.
4. Serve and Garnish: Transfer the hummus to a bowl, drizzle with olive oil, and sprinkle with paprika and parsley if desired.
5. Store Leftovers: Refrigerate in an airtight container for up to 5 days. Stir before serving if any separation occurs.

Cooking Tips

• Substitutions: Swap tahini with sunflower seed butter for a nut-free option.
• Chickpea Prep: For extra creamy hummus, peel the skins off chickpeas by gently rubbing them between your hands.
• Flavor Variations: Add roasted red peppers, a pinch of cayenne, or fresh herbs like cilantro or basil for unique flavors.
• Consistency Tip: If the hummus thickens after refrigeration, mix in a little water or lemon juice to refresh it.

Nutrition Facts

Calories: 100  |   Total fat: 14g   |   Sat fat: 2g   |   Sodium: 386 mg   |   Total Carbohydrate: 15g   |   Sugars: 2 g   |   Dietary Fiber: 3g   |   Protein: 6g