Best Healthy Vegan Hummus Recipe

What is hummus?

Hummus is a popular Middle Eastern dip consisting of mashed chickpeas and several other key ingredients such as tahini, lemon juice, garlic, and olive oil. It has become increasingly popular in various parts of the world and is often served as a dip with fresh veggies, pita chips, or used as a spread in sandwiches and wraps. Making healthy hummus at home is easy and inexpensive, and allows you to customize the flavor and texture according to your preferences. Let us explore the best recipe for making delicious and healthy hummus right at home!

Benefits of homemade hummus

Are you tired of buying store-bought hummus that’s loaded with preservatives and lacking in flavor? Homemade hummus may be the solution you’ve been looking for. Not only does it taste fresher, but making your own hummus gives you complete control over the ingredients you use.

Homemade hummus is a healthier alternative to its store-bought counterpart. By using simple ingredients like canned chickpeas, fresh garlic, tahini, and lemon juice, you’re avoiding any unnecessary additives or preservatives. Plus, you can adjust the seasoning and add more or less salt and oil to control the fat content.

Another benefit of homemade hummus is its versatility. Use it as a dip for fresh veggies or pita chips, spread it on a sandwich instead of mayo, or even mix it into a salad dressing. It’s an easy snack to make ahead of time and keep in an airtight container in the fridge for a healthy and satisfying snack throughout the week.

Not only does homemade hummus taste great, but it’s also packed with nutrients. Chickpeas are high in fiber, which can help with digestion and weight management. Additionally, homemade hummus is lower in fat than store-bought varieties, making it a guilt-free dip option.

One of the best parts of making your own hummus is the variety of flavors and textures you can experiment with. Try adding roasted garlic or pine nuts for a nutty flavor, or spice it up with red pepper flakes. For a creamier hummus, add extra water or the liquid from the canned chickpeas. The possibilities are endless!

In summary, homemade hummus is a healthier, fresher, and more versatile alternative to store-bought hummus. You have complete control over the ingredients and can experiment with different flavors and textures. Plus, it’s packed with nutrients like fiber and is lower in fat. Next time you’re looking for a healthy snack or sandwich filling, give homemade hummus a try!

Ingredient List

Before we dive into the step-by-step process of making a delicious and healthy hummus at home, it’s important to go over the ingredient list. With just a handful of simple ingredients, you can make a batch of hummus that rivals even the best store-bought versions. Let’s take a look at these key ingredients and how they contribute to the final product.

Dry chickpeas

Dry chickpeas are the foundation of any healthy and delicious homemade hummus recipe. While it may be tempting to use canned chickpeas for the convenience factor, cooking dry chickpeas from scratch is simple and provides a flavor and texture that canned chickpeas simply cannot match.

First, begin by soaking the chickpeas for at least 12 hours in cold water. Adding a small amount of bicarbonate of soda to the soaking water can help to soften the chickpeas, making them easier to cook and improving their texture. After soaking, rinse the chickpeas well and transfer them to a large pot.

Cover the chickpeas with plenty of cold water, making sure the water level is at least a few inches above the chickpeas. Bring the water to a boil, then reduce the heat and simmer the chickpeas for 45-60 minutes until they are tender and easily mashed with a fork.

When cooking chickpeas, it’s important to note that they will expand significantly during cooking, so it’s always a good idea to cook a larger batch than necessary and freeze any leftover chickpeas for future use. This can save time and effort in the long run, as chickpeas can be used in a wide range of dishes aside from hummus, such as salads, curries, and stews.

In summary, cooking dry chickpeas for homemade hummus is a simple and rewarding process. Soaking the chickpeas with bicarbonate of soda, cooking them until soft, and freezing any leftover chickpeas can ensure that you always have the perfect ingredient on hand for your next creation.

Fresh lemon juice

When it comes to making the perfect hummus, one element that cannot be overlooked is the use of fresh lemon juice. While it may be tempting to reach for a bottle of store-bought lemon juice for convenience, it can actually leave your hummus tasting stale and sad.

To achieve the best possible taste, it’s important to use freshly squeezed lemon juice in your hummus recipe. The tangy and zesty flavor of fresh lemons will make a world of difference in comparison to bottled alternatives.

In fact, some recipes even call for an extra tablespoon of lemon juice to add an additional level of tangy flavor to the hummus. This small adjustment may seem minor, but it can really take your hummus to the next level.

For those who prefer a smoother garlic flavor in their hummus, James Beard Award-winning chef Michael Solomonov recommends crushing garlic cloves and letting them sit in fresh lemon juice for a few minutes. This technique helps to “mellow” out the pungent garlic flavor, providing a more balanced taste.

So be sure to stock up on fresh lemons and skip the store-bought lemon juice for a flavorful and delicious hummus. Your taste buds will thank you!

Olive oil

Olive oil is a staple ingredient in any healthy and delicious kitchen. Not only is it a great option for cooking and baking, but it also has numerous health benefits. This versatile oil is derived from the fruit of the olive tree and is a rich, flavorful source of monounsaturated fats, making it a healthier alternative to other cooking oils.

One of the key benefits of olive oil is its high antioxidant content. Polyphenols, which are found in abundance in extra-virgin olive oil, have been known to have anti-inflammatory properties as well as being linked to improved heart health and cancer prevention. Additionally, olive oil is rich in vitamin E, which is known for its anti-aging properties.

Another benefit of olive oil is that it can help to prevent one of the major sources of chronic disease – inflammation. By including olive oil in your diet, you can help to reduce inflammation and lower the risk of chronic diseases such as heart disease, diabetes, and cancer.

When choosing olive oil, it is important to look for high-quality options. Extra-virgin olive oil is the most unprocessed form of olive oil and is rich in nutrients and antioxidants. It is important to store your olive oil in a cool and dry place, in an airtight container, to preserve its freshness and flavor.

Incorporating olive oil into your diet is easy with simple and delicious recipes such as hummus, salad dressings, and roasted vegetables. By including this heart-healthy oil in your daily diet, you can reap the numerous benefits and improve your overall health and well-being.

Kosher salt

Kosher salt is a type of coarse-grained salt that is commonly used in cooking and seasoning. This salt is an essential ingredient in many recipes, and its unique texture and flavor are prized by cooks and chefs around the world.

One of the key features of kosher salt is its large grain size. This salt is typically made up of irregularly shaped crystals that vary in size, giving it a unique texture and crunch that can enhance the flavor and texture of any dish. Despite its size, kosher salt is easily dissolved in water which makes it perfect for brining and cooking.

Kosher salt is also known for its pure taste and lack of additives. Unlike other types of salt, kosher salt does not contain any anti-caking agents, iodine, or any other additives that can alter its taste or texture. This purity makes it ideal for use in dishes where the natural flavor of the salt is an important part of the overall flavor profile.

In addition to its culinary uses, kosher salt also plays an important role in religious ceremonies and observances. It is used by Jews during the process of koshering meat, which involves removing blood from the meat by rubbing it with salt. Kosher salt is also used during the Passover holiday to symbolize the tears shed by the Jewish people during their enslavement in ancient Egypt.

When using kosher salt in cooking, it is important to keep in mind that it is less compact than other types of salt, meaning that a teaspoon of kosher salt will not be as salty as a teaspoon of table salt. As such, it is important to adjust the amount of kosher salt used in recipes accordingly.

Overall, kosher salt is a versatile and delicious ingredient that can enhance the flavor and texture of any dish. Whether you are a professional chef or a home cook, this type of salt is a must-have in any kitchen.

Garbanzo beans

Garbanzo beans, also known as chickpeas, are a versatile legume that are enjoyed all around the world. This little bean is packed with protein and fiber, making it a great addition to any meal.

Garbanzo beans have a nutty flavor and firm texture, making them perfect for salads, soups, and stews. They are a key ingredient in traditional dishes such as falafel, hummus, and chana masala. Garbanzo beans are also a popular snack food, often roasted and seasoned with spices.

One of the key benefits of garbanzo beans is their high protein content. They are an excellent source of plant-based protein, making them a great alternative for those who follow a vegetarian or vegan diet. Additionally, garbanzo beans are high in fiber, which helps to keep you feeling full and satisfied after a meal.

Garbanzo beans are also a good source of vitamins and minerals. They are especially rich in iron, which is important for the production of red blood cells. Garbanzo beans are also a good source of zinc and magnesium, two essential minerals that are important for a healthy immune system.

When it comes to cooking with garbanzo beans, there are countless recipes to choose from. Whether you’re looking for a quick and easy salad or a hearty soup, garbanzo beans can add protein, flavor, and texture to any dish. They can be used in both sweet and savory recipes, adding a touch of nuttiness and flavor.

In conclusion, garbanzo beans are a delicious and nutritious food that can be enjoyed in a variety of ways. Whether you’re looking for a protein-packed snack or a flavorful addition to your favorite dish, garbanzo beans are a versatile ingredient that can be used in countless recipes. So the next time you’re looking for a healthy and tasty food, give garbanzo beans a try!

Fresh garlic cloves

Fresh garlic cloves are an essential ingredient in many recipes around the world. They add a unique and pungent flavor that can elevate any dish. Garlic can be found in virtually every cuisine, from Italian pasta dishes to Indian curries. But garlic is not just a flavor booster; it is also beneficial for your health.

Garlic is known for its medicinal properties. For centuries, it has been used to treat various ailments, from common colds to digestive issues. Fresh garlic contains sulfur compounds that have potent antibacterial and antifungal properties. These compounds have been shown to help boost the immune system and reduce inflammation.

In addition to its medicinal properties, garlic is also a great source of vitamins and minerals. Fresh garlic cloves contain vitamins C and B6, as well as manganese and selenium. These nutrients are important for supporting optimal immune function, regulating blood sugar, and promoting healthy skin.

When it comes to cooking with garlic, it is important to use fresh cloves rather than pre-minced garlic from a jar. Fresh garlic cloves have a more intense flavor and aroma that can really enhance the taste of your dishes. To use fresh garlic, simply peel the cloves and chop, crush, or mince them according to your recipe.

While the flavor of garlic can be overwhelming for some, incorporating it into your meals can be a great way to boost the health benefits of your food. Whether you sauté it with onions and vegetables, add it to soups and stews, or use it to season meat, fresh garlic is a delicious and nutritious ingredient that can take your cooking to the next level. So the next time you’re in the kitchen, consider adding fresh garlic cloves to your recipes for a healthy and flavorful twist.

Pine nuts (optional)

If you’re looking to add a nutty flavor to your dishes, look no further than pine nuts. These small, delicate nuts come from the cones of pine trees and are a popular ingredient in Mediterranean and Middle Eastern cuisine.

In addition to their delicious flavor, pine nuts are also packed with nutrients. They are a great source of protein, healthy fats, and fiber. They also contain a range of vitamins and minerals, including vitamin E, magnesium, and zinc.

Some studies have also suggested that pine nuts may have health benefits for the heart and brain. One study found that consuming pine nuts as part of a Mediterranean diet was associated with improved cognitive function in older adults. Another study found that consuming pine nut oil helped lower LDL (bad) cholesterol levels in overweight women.

When it comes to cooking with pine nuts, they are a versatile ingredient that can be used in a variety of dishes. They are often used in pesto, salads, and pasta dishes, and can also be toasted and sprinkled over roasted vegetables for added flavor and crunch.

If you’re looking to try pine nuts in your cooking, be sure to look for high-quality, fresh nuts. Store them in an airtight container in the fridge for up to several weeks to keep them fresh.

Roasted beets (optional)

Roasted beets are a delicious and healthy addition to any meal. Not only do they add a sweet and earthy flavor, but they are also packed with nutrients. Beets are a good source of fiber, folate, and vitamin C, and they also have anti-inflammatory properties.

To roast beets, start by washing and trimming the beets. Preheat your oven to 400°F. Rub each beet with olive oil and wrap them individually in foil. Place the beets on a baking sheet and bake for 45-60 minutes, or until tender.

Once the beets are cooked, allow them to cool slightly and then peel off the skin. Slice the beets into rounds or cubes and season with salt and pepper. You can also add additional flavors, such as balsamic vinegar or honey.

Roasted beets can be enjoyed in a variety of ways. They make a great addition to salads or can be served as a side dish. You can also use them as a topping for avocado toast or in a veggie wrap.

If you’re looking for a creative way to enjoy roasted beets, try making beet hummus. Simply blend roasted beets with chickpeas, tahini, lemon juice, garlic, and olive oil for a vibrant and flavorful dip.

Overall, roasted beets are a nutritious and delicious addition to any meal. Give them a try and discover new ways to incorporate them into your diet.

Preparation Process

Preparing a healthy and delicious hummus recipe requires a few key ingredients, including chickpeas, tahini, lemon juice, garlic, and olive oil. In this article, we’ll walk you through the step-by-step process of preparing homemade hummus, from cooking dried chickpeas to blending the perfect creamy texture. Whether you’re a hummus enthusiast or new to making your own dip, this guide will help you create a delicious and nutritious batch of hummus that can be enjoyed with fresh veggies, pita chips, or as a topping for sandwiches and wraps.

Soaking and cooking the dry chickpeas

If you want to take your homemade hummus to the next level, consider using dry chickpeas instead of canned. While canned chickpeas are convenient, they don’t have the same level of flavor and texture as their dried counterparts. Plus, cooking your own chickpeas allows you to control the ingredients and ensure that your final product is as healthy as possible.

To start, you’ll want to soak your dry chickpeas in water for at least 8 hours or overnight. This step is important because it helps soften the chickpeas and reduces their cooking time. Place your chickpeas in a large bowl and cover them with several inches of water. Allow them to soak for the recommended time, or until they have expanded and become tender.

After soaking, drain and rinse your chickpeas before placing them in a large pot. Cover the chickpeas with fresh water and bring them to a boil. Reduce the heat to a simmer and cover the pot, allowing the chickpeas to cook for 1-2 hours, or until they are completely tender. You can also add spices and aromatics to the cooking water for extra flavor.

Once your chickpeas are cooked, drain them and allow them to cool slightly before using them to make your hummus. By starting with dry chickpeas, you’ll be able to create a creamier and nuttier hummus with a better overall flavor. Plus, you’ll have the added satisfaction of knowing that you’ve used simple ingredients to create something delicious and healthy.

Blending the ingredients in a food processor or blender

Once your chickpeas are cooked and ready to go, it’s time to get blending. You can use either a food processor or high-powered blender for this step, but make sure it has enough power to create a smooth and creamy texture.

Start by adding your cooked chickpeas to the blender or food processor bowl, along with your other key ingredients: tahini, garlic cloves, fresh lemon juice, and olive oil. For a little extra kick, try adding some spice blend or red pepper flakes to the mix.

Next, blend the ingredients together for a few minutes until everything is fully incorporated. Don’t be afraid to scrape down the sides of the bowl or jar to ensure everything is well mixed. As you blend, you may need to add a bit of cold water or chickpea liquid to thin out the mixture and create a smooth consistency.

You can also customize the texture of your hummus based on your personal preferences. If you prefer a creamier hummus, add more olive oil or tahini. If you like a fluffier hummus, try blending for a longer period of time or incorporate a few tablespoons of water or chickpea liquid.

Once everything is well-blended, give your hummus a taste and adjust any seasonings as needed. If you have leftover hummus, store it in an airtight container in the fridge for up to a week.

In no time at all, you’ll have a batch of delicious homemade hummus to enjoy with fresh veggies, pita chips, or even as a spread on sandwiches and wraps. With just a few simple ingredients and some blending power, you can create the perfect hummus that’s sure to impress.

Variations for Hummus Recipe

Hummus is a versatile dip that can be customized in many ways to suit your taste preferences. While the classic hummus recipe is made with chickpeas, tahini, garlic, lemon juice, and olive oil, there are a variety of other ingredients you can add to make it even more delicious. Here are a few ideas for variations on the traditional hummus recipe:

1. Roasted Garlic Hummus: Roasting garlic brings out a nutty flavor and sweetens it up. Simply roast a head of garlic in the oven until the cloves are soft and golden brown and blend it with your basic hummus ingredients.

2. Red Pepper Hummus: Add a roasted red pepper to your hummus mixture for a slight sweetness along with a pop of color.

3. Pine Nut Hummus: Toast some pine nuts in the oven or on the stove top before blending them into your hummus for an added crunch and nuttiness.

4. Baba Ganoush Hummus: Mix in some roasted eggplant to your hummus for an added earthy flavor.

5. Lemon and Herb Hummus: Add a few tablespoons of your favorite chopped herbs like parsley, basil, or cilantro and a squeeze of fresh lemon juice to brighten up the flavors.

6. Beetroot Hummus: Add in some roasted beets for a vibrant hot pink color and a sweet, earthy taste.

7. Black Bean Hummus: Swapping chickpeas with blackbeans gives hummus a unique twist and it is easy, creamy, and savory.

When it comes to hummus, the possibilities are endless! Whether you prefer a smoky roasted garlic hummus, a sweet and earthy beetroot hummus, or a spicy red pepper hummus, there’s a variation out there for everyone. So experiment with different ingredients and find your perfect hummus recipe.

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