Clean & Healthy Snacks: 6 Ingredient Hummus
Raise your hand if you love Mediterranean cuisine! ✋ I love all things Mediterranean, especially dips and sauces.
Enter hummus! Hummus is a great addition to any meal – I love it in a salad – or can stand alone as a dip for a snack or appetizer. Hummus is made with chickpeas (aka garbanzo beans) and has many health benefits.
However, I’ve recently discovered that store bought hummus often has extra ingredients like sunflower oil and sugar that just aren’t necessary. Sunflower oil is a highly processed seed oil that contains pro-inflammatory omega-6 fatty acids. And sugar, is well, sugar – it’s also pro-inflammatory among all the other negative impacts on health. They just don’t belong in hummus and negate the overall health benefits of the chickpeas.
So, let’s talk about the actual health benefits of chickpeas, and then I’ll share some clean hummus recipes that have simple ingredients and only take 5 minutes to whip up!
Health benefits of chickpeas:
- Rich in Nutrients: Chickpeas are a great source of essential nutrients, including protein, fiber, vitamins (such as B vitamins), and minerals (like iron, magnesium, and potassium). These nutrients support overall health, including muscle function, energy production, and immune system health.
- Supports Digestive Health: The high fiber content in chickpeas aids in digestion by promoting regular bowel movements and preventing constipation. The fiber also helps maintain a healthy gut microbiome by acting as a prebiotic, feeding beneficial gut bacteria.
- Helps with Weight Management: Chickpeas are low in calories but high in protein and fiber, which can help increase feelings of fullness and reduce overall calorie intake. This makes them an excellent food choice for weight management and appetite control.
- Stabilizes Blood Sugar Levels: The complex carbohydrates in chickpeas are digested slowly, leading to a gradual release of sugar into the bloodstream. This helps maintain stable blood sugar levels, which is particularly beneficial for individuals with diabetes or insulin resistance.
- Heart Health: Chickpeas contain nutrients like magnesium and potassium that are essential for heart health. They help regulate blood pressure and reduce the risk of cardiovascular diseases. Additionally, the fiber in chickpeas can help lower LDL (bad) cholesterol levels, further supporting heart health.
And what I love about hummus is that it only takes 6 ingredients – all of which have wonderful health benefits as well.
In addition to chickpeas, my basic hummus recipe has:
- Tahini: rich in antioxidants and contains anti-inflammatory compounds
- Garlic: rich in antioxidants and contains vitamins and minerals that boost immunity
- Olive oil: an anti-inflammatory omega-3 fatty acid that’s great for brain and digestive health
- Lemon juice: packed with vitamin C and antioxidants that promote heart health, help prevent kidney stones and cell damage, and enhance iron absorption
So, whip up a batch of hummus and have it with some veggie sticks or put a dollop on your salad for a creamy addition.
And, if you want some flavor variation, check out the recipes below to turn the basic recipe into roasted red pepper, sun-dried tomato & basil, or lemon dill hummus!
Let me know in the comments which is your favorite!
Basic Clean Hummus
Equipment
- food processor
- lemon squeezer
- cutting board
- kitchen knife
Ingredients
- 1 can 15 ounces chickpeas 15 ounces chickpeas, drained and rinsed
- 2 cloves garlic minced
- 3 tablespoons tahini
- 2 tablespoons olive oil
- 3 tablespoons lemon juice
- Salt to taste
- Water as needed for consistency
Instructions
- In a food processor, combine chickpeas, garlic, tahini, olive oil, lemon juice, and a pinch of salt.
- Blend until smooth, scraping down the sides as needed. If the hummus is too thick, add water, 1 tablespoon at a time, until desired consistency is reached.
- Taste and adjust seasoning as needed.
Notes
Roasted Red Pepper Hummus
Equipment
- 1 food processor
- 1 cutting board
- 1 lemon squeezer
- kitchen knife
Ingredients
- 1 can 15 ounces chickpeas drained and rinsed
- 2 cloves garlic minced
- 3 tablespoons tahini
- 2 tablespoons olive oil
- 3 tablespoons lemon juice
- Salt to taste
- Water as needed for consistency
- 1 roasted red pepper from a jar or freshly roasted, chopped
Instructions
- In a food processor, combine chickpeas, garlic, pepper, tahini, olive oil, lemon juice, and a pinch of salt.
- Blend until smooth, scraping down the sides as needed. If the hummus is too thick, add water, 1 tablespoon at a time, until desired consistency is reached.
- Taste and adjust seasoning as needed.
Notes
Sun-dried Tomato and Basil Hummus
Equipment
- 1 food processor
- 1 cutting board
- 1 squeezer
- 1 kitchen knife
Ingredients
- 1 can 15 ounces chickpeas drained and rinsed
- 2 cloves garlic minced
- 3 tablespoons tahini
- 2 tablespoons olive oil
- 3 tablespoons lemon juice
- Salt to taste
- 1/4 cup sundried tomatoes
- 5 fresh basil leaves or more to taste
- Water as needed for consistency
Instructions
- In a food processor, combine chickpeas, garlic, tahini, sun-dried tomatoes, basil, olive oil, lemon juice, and a pinch of salt.
- Blend until smooth, scraping down the sides as needed. If the hummus is too thick, add water, 1 tablespoon at a time, until desired consistency is reached.
- Taste and adjust seasoning as needed.
Notes
Lemon and Dill Hummus
Equipment
- 1 food processor
- 1 lemon squeezer
- 1 cutting board
- 1 kitchen knife
Ingredients
- 1 can 15 ounces chickpeas drained and rinsed
- 2 cloves garlic minced
- 3 tablespoons tahini
- 2 tablespoons olive oil
- 3 tablespoons lemon juice additional lemon zest if desired
- Salt to taste
- 2 tablespoons fresh dill chopped
- Water as needed for consistency
Instructions
- In a food processor, combine chickpeas, garlic, tahini, olive oil, lemon juice, and a pinch of salt.
- Blend until smooth, scraping down the sides as needed. If the hummus is too thick, add water, 1 tablespoon at a time, until desired consistency is reached.
- Add the chopped dill and pulse a few times until it is well combined but still visible.
- Taste and adjust seasoning as needed.
Notes
