The Hummus Among Us
We think you’ll agree – hummus is wildly popular. In fact, this delicious dip spread so quickly after its invention that we don’t know who made it first! Still, one thing is for sure – healthy hummus is everywhere. This King of Dips reigns supreme from the Middle East to your local grocery store. In fact, you can benefit from nutritious hummus almost anywhere. Furthermore, the ingredients for hummus are so simple, anyone can make it in a flash!
It’s All in the Name
Given its popularity, you’ve probably eaten plenty of hummus – but do you know the ingredients? Firstly, we have mashed chickpeas. In fact, the term hummus is related to the Arabic word for chickpea – so the key ingredient is right there in the name! Next, mix these healthy legumes with olive oil, lemon juice, garlic, and salt, and you have hummus! Tasty hummus is seriously easy to make. In fact, as we’ve said elsewhere, there’s no excuse not to make it yourself!
Centuries of Perfection
It’s interesting that methods for preparing hummus haven’t changed much in 700 years! The oldest written hummus recipes tell us to pound the chickpeas to a fine paste with tahini, vinegar (instead of lemon), plus nuts, herbs, and spices. Essentially, the biggest change in all those centuries is probably canned chickpeas and food processors!
A Legendary Legume
There are plenty of healthy benefits to eating hummus. The major source of nutrition in hummus is, of course, the chickpeas. Hummus is considered nutrient dense and delivers a big dose of both protein and dietary fiber. In fact, when combined with a whole grain (for example, wholegrain bread) chickpeas are a “complete protein” source.
In addition, this combination of protein and fiber may help with weight control by keeping you satisfied longer! Hummus also delivers iron, folate, phosphorus and B vitamins – which often need a boost in vegan and vegetarian diets.
A Special Little Seed
Obviously, chickpeas are awesome for nutrition. But the tahini in hummus has its own health benefits! Tahini is a delightful paste made from sesame seeds. It’s also readily available in most supermarkets. So, all you need to do is buy it and mix it in! In terms of nutrients, tahini is a great source of calcium for those following plant-based diets. It also delivers a range of important minerals and anti-oxidants.
A Better kind of Fast Food
There are plenty of opinions out there when it comes to making the best hummus. However, we think about this a little differently. What we want, is healthy and delicious hummus that’s ready in just 5 minutes. Therefore, we’re going to stick with canned chickpeas. We’ll also avoid any further cooking.
Instead, we’re going to put all of our hummus ingredients (except the garnish) in a food processor. Then, we’ll blast it as hard as we can! In fact, most of your 5 minutes of prep time will probably be blending! Keep on pushing the processor until the hummus is smooth and creamy. Don’t forget to keep tasting and adjusting the spice and seasoning to suit you palate.
When you have the perfect texture, spoon your hummus straight into a bowl. Next, we like to make a small well in the center of the dip. We fill this with some good olive oil and then garnish the whole dish with pine nuts, chili/paprika, and fresh parsley. Finally, choose how you’ll be getting that hummus to your mouth! Will it be classic pita bread? Veggie sticks? Or maybe some tortilla chips? Otherwise, if you’re struggling with this choice – just grab them all!
Yum! We’re legitimately hungry after writing this! Now … where are those chickpeas?
We hope you love the convenience and great taste of this healthy hummus! If you make it, please let us know how it turned out with a comment and a rating. Every bit of feedback helps make The Plant Riot even better!
If you love hummus and are looking for something different, why not check out our Beet Version? And if you’re hosting a party, we’ve got plenty more dips for you – check out our tasty Salsa and Guacamole recipes!Print
5 Minute Healthy Hummus | Creamy + Protein Rich
A 5-minute recipe for making some healthy hummus! Enjoy the awesome taste and nutrition benefits of hummus using this simple recipe and minimal ingredients.
- Prep Time: 5 minutes
- Total Time: 5 minutes
- Yield: 2 cups / 8 servings 1x
- 1 small can (15.5oz / 439gram) chickpeas, drained + rinsed
- 3 tablespoons lemon juice
- 1–2 garlic cloves, peeled
- 1/4 cup olive oil
- 1/4 cup tahini
- 1/4 cup water
- 1 tablespoon ground cumin
- Salt and pepper, to taste
- 1 tablespoon olive oil
- 1 tablespoon pine nuts
- Sprinkle of ground chili or ground paprika
- Handful of flat leaf parsley and/or mint, finely chopped
- Place all hummus ingredients into a high powdered blender or food processor, and process until smooth and creamy. Taste and adjust seasoning, if needed.
- Transfer hummus into a bowl, then (if desired) drizzle with olive oil, then sprinkle with pine nuts, chili/paprika and fresh herbs.
Store hummus in an airtight container in the fridge, and consume within 3 days.
- Serving suggestions: 1). Serve with veggie sticks and/or crackers, 2). Dollop on the side of roasted root vegetables or grain bowl, 3). Spread on sandwiches.
- Nutrition facts are to be used as a guide only and are calculated without optional toppings.
Keywords: healthy hummus, hummus benefits, hummus ingredients, hummus nutrition, The Plant Riot
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