A healthy and easy hummus recipe plus 7 ways to customize it

Here’s how to easily make hummus with or without tahini (sesame seed cream), plus 7 different types to make your favorite flavor at home!

How to make hummus at home

Cream of chickpeas provides saturated fiber and revitalizing protein.

Hummus is a Middle Eastern dish traditionally prepared from a mixture of chickpeas, tahini (sesame paste), oil and salt. If you’ve never tasted hummus before, you’re in for a treat. The best homemade hummus! Even if you don’t like the taste of traditional hummus, there are plenty of toppings you can try to mix flavors and get a hummus that perfectly suits your taste.

Is hummus good for you?

Hummus can be a smart addition to any healthy diet. Besides being a good source of protein and fiber, vegetarians and vegans can eat chickpeas. It’s also an easy way to add more legumes to your day, especially for those who don’t like the texture of poach on their own. Plus, hummus is versatile: The sauce can be paired with fresh vegetable sticks or used in place of a marinade for a relatively low-calorie, balanced snack or nutrient-dense meal.

But like any food, you can overdo it with hummus. Remember that chickpeas contain oil and can increase calories. Stake control is essential. Additionally, if you consume few foods of plant origin, you may have a low-fiber diet. Since chickpeas are high in fiber, make sure to eat it slowly and drink plenty of water. Increasing fiber intake too quickly can lead to an upset stomach, but the above measures can help relieve stomach problems.

Homemade hummus benefits

One way to enjoy the benefits of hummus while keeping the cost low is to make your own hummus at home! Doing this is easier than you can imagine. You can also expect fresh, preservative-free flavors – win, win, win!

Best easy hummus recipe

This basic chickpea recipe is as easy to prepare as it is delicious. You can use it as a base to get the hummus flavor you like best. Here are ways to adjust this recipe to your exact preferences to keep the chickpeas fresh all year long!

Serves 8 people (half a cup per person)

Ingredients

2 lemons with juice
2 cloves of garlic
1 can chickpeas, drained and rinsed
½ tsp. baking soda
Half a cup of flour
½ tsp. kosher salt
½ tsp. ground cumin
2 tablespoons olive oil

instructions

Put the lemon juice and garlic in a blender or food processor, and mix well until well combined. Leave it in the processor and prepare the other ingredients.
Put the chickpeas in a small saucepan and sprinkle with baking soda. Cover the chickpeas with enough water to cover them by about 5 cm. Put the pot on high heat and let it boil. Continue boiling, reducing heat if necessary, for 20 minutes. Remove from heat, drain chickpeas and rinse well under cold running water. Put the chickpeas in the blender.
Add the rest of the ingredients to the blender and blend on high speed until the mixture is completely smooth. Serve immediately or store in an airtight container in the refrigerator until ready to serve.

Nutritional value per serving: 137 calories, 10 g total fat (1.3 g saturated fat), 4 g protein, 11 g carbs, 2.6 g fiber, 1.6 g sugar (0 g added sugar), 220 mg sodium.

7 flavors of hummus that you can make at home

1. Roasted garlic hummus

Roasted garlic softens and strengthens its flavour. If you like garlic, cut half a head of garlic and drizzle with olive oil. Roast in a 200-degree oven for 45 minutes, until the pods are cooked through and slightly browned. Instead of garlic in the original recipe, flip the whole head of roasted garlic.

2. Roasted red pepper hummus

Do you like roasted red peppers? This idea is for you! Here, they pair perfectly with chickpeas, and all you have to do is dry them up and toss them in the above recipe. For the perfect roasted red pepper hummus, stir in 1/2 cup of roasted red peppers.

3. Avocado chickpeas

By adding avocado to the hummus, the sauce will be full of heart-healthy monounsaturated fats. This type of fat can help reduce levels of bad cholesterol and thus the risk of heart disease and stroke. Plus, simply mix two ripe avocados into this hummus recipe.

4. Chickpea squash

Pumpkin is full of antioxidants and is an especially rich source of vitamin A. Just add a cup of mashed pumpkin and you’ve got a vitamin-packed snack you can be proud of.

5. Hummus with sun-dried tomatoes and basil

Are you looking for a hummus that has all the flavors of summer? Do not look any further ! Before mixing, add 1/2 cup of sun-dried tomatoes and 2 tablespoons of fresh basil to the chickpeas.

6. Hummus with spinach and artichokes

You’ll get all the delicious flavor of spinach and artichoke sauce in this easy-to-make hummus. After blending the chickpeas ingredients, stir in ½ cup of canned artichoke hearts, drained and chopped, and a handful of well-drained and frozen frozen spinach. Not only will spinach taste amazing, but you’ll also get the health benefits of spinach, including its fiber and iron content.

7. Hummus without tahini

Tahini is delicious, but it is not for everyone. It’s also the most expensive ingredient in homemade hummus, so you can choose to skip it or not have it when making the recipe. In addition, sesame is the most common food allergen. Instead of tahini in the recipe above, just add 2-4 tablespoons of ice water, depending on the consistency required. The resulting hummus will still be tasty and nutritious, but it will be free of all major food allergens.

* Presse Santé strives to convey health knowledge in a language accessible to all. In any case, the information provided cannot replace the advice of a health professional.

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