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hummus

Hummus Recipe

Hummus is a creamy Middle Eastern dip made from blended chickpeas, tahini, lemon juice, and garlic that's both nutritious and incredibly versatile. This protein-rich spread takes just 10 minutes to make from scratch and tastes far better than store-bought versions. Perfect for dipping vegetables, spreading on sandwiches, or serving with pita bread, homemade hummus is a healthy snack that works for everything from casual gatherings to meal prep.
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Prep Time 10 minutes
Servings: 6
Course: Appetizer
Cuisine: Mediterranean
Calories: 150
Ingredients Method Notes

Ingredients
  

  • 2 × 14oz 400g cans chickpeas, drained
  • 2 –3 garlic cloves coarsely chopped
  • 1 tbsp tahini paste
  • 3 tbsp olive oil
  • Juice of 1 lemon
  • Salt and black pepper to taste

Method
 

  1. Begin by adding 2 × 14oz (400g) cans of drained chickpeas, 2–3 coarsely chopped garlic cloves, 1 tbsp tahini paste, 3 tbsp olive oil, and the juice of 1 lemon to a food processor or blender.
  2. Pulse the ingredients together, then blend on high speed until the mixture reaches a smooth, creamy consistency. This initial blending typically takes 3–5 minutes, depending on your machine's power.
  3. During this process, you may notice the hummus becoming creamier as the natural oils from the chickpeas and tahini are released and incorporated throughout.
  4. Once you've achieved a smooth base, taste the hummus and adjust the seasonings to your preference. Add salt and black pepper to taste, then purée again briefly to distribute the seasonings evenly.
  5. This is also the time to fine-tune the flavor and texture by adding more oil for creaminess, additional tahini for nuttiness, or extra lemon juice for brightness. Remember that these adjustments are encouraged and expected—hummus is highly personal, so trust your palate and make it exactly how you like it.
  6. Transfer the finished hummus to a serving dish and level the surface with the back of a spoon for a polished presentation. If desired, garnish with fresh rosemary sprigs, diced red bell pepper, and pitted olives for both visual appeal and added flavor. Serve immediately with pita bread, vegetable crudités, or crackers, or refrigerate in an airtight container for up to 5 days.

Notes

Is Hummus a Good Source of Protein?

Yes, hummus is considered a good source of plant-based protein, making it an excellent choice for vegetarians and anyone looking to increase their protein intake. A typical serving of homemade hummus (about ¼ cup or 60g) contains approximately 4-6 grams of protein, primarily from the chickpeas and tahini. While this may not seem exceptionally high compared to animal proteins, hummus provides complete nutrition when paired with whole grain pita or vegetables. The chickpeas offer fiber alongside protein, helping you feel fuller longer, while the tahini adds healthy fats and additional protein. For those following plant-based diets, hummus serves as a nutrient-dense snack that contributes meaningfully to daily protein requirements without excess calories or saturated fat.