This is one of the base recipes as seen in our Whole Life Meal Plan. Hummus is one of our favorite foods because it’s absolutely delicious, nutrient dense, easy to make, and incredibly versatile! This hummus base recipe is super creamy and satisfying. Give it a try, then adjust to your taste!
Three Must-Know Cooking Skills
For recipe success, learn how to:
Culinary Tips for the Creamiest Hummus
Some hummus recipes say to drizzle the olive oil in slowly for a better emulsion, but we couldn’t tell a difference either way. Place all of the ingredients in the blender at the same time and blend away!
To fix a grainy hummus, blend for longer, add 1-2 Tablespoons more oil, or heat before blending.
For an even smoother texture, simmer the chickpeas in water before blending. Place drained and rinsed chickpeas in a saucepan, cover with water, and simmer until very soft. Drain and add to the blender with the remaining ingredients and blend.
If you prefer a thicker hummus, use ¼ cup of water. If you prefer a creamier, thinner consistency, use ½ cup.
When doubling or tripling the recipe, don’t increase the spices at first. Doubling the spices can create a bitter flavor! Taste after blending, then adjust spices to taste.
Ingredient Substitutions
- Chickpeas: use 1 ½ cups homemade cooked chickpeas. Learn our three different ways to cook chickpeas from dry: Instant Pot, stovetop, or quick soak. Using cooked from dried chickpeas creates a creamier hummus!
- Tahini: substitute sunflower or pumpkin seed butter.
- Extra Virgin Olive Oil: substitute avocado or canola oil, but note that the flavor will be different.
- Lemon: substitute 1 Tablespoon bottled lemon juice.
- Garlic: substitute 1 teaspoon garlic flakes, ½ teaspoon granulated garlic, or ¼ teaspoon garlic powder, but note the flavor will not be as strong. Fresh is best!
We love getting our oil and vinegar from Enzo’s Table. Click on the picture below to try out dozens of different oils, vinegars, and more!
Base Recipe Variations
Remember that this is a base recipe, so the goal is for you to customize it to your taste!
Add spices to your taste! There are so many spices that would be delicious in this recipe – cumin, coriander, chili powder, paprika, and/or turmeric work particularly well. Spice blends would also make great additions.
Some people ask if hummus is better with or without tahini, and we definitely say WITH! Tahini helps give hummus a smooth and creamy texture and mouthfeel. However, if you have a sesame allergy, sunflower butter, pumpkin seed butter, or a few more tablespoons of olive oil are good substitutions.
Want to jazz up this hummus base recipe? Top with a drizzle of olive oil, chopped fresh herbs, or crushed red pepper flakes.
We love buying our spices from The Spice House. Click on the picture below to view & try out hundreds of flavorful spices and herbs!
Need some hummus recipe inspiration?
Use our base recipe as a guide, then have fun exploring other flavors, ingredients, and textures! Use these recipe variations as inspiration.
Hummus Equipment Recommendations
If you don’t have a good blender or food processor, we recommend purchasing one! An immersion blender also works for making creamy hummus. Although cheaper blenders will do an okay job, a high-powered blender definitely creates a smoother texture.
If a fancy blender or food processor isn’t within your budget, simply blend the mixture for longer, or simmer the chickpeas in water until very soft before blending for the best texture.
Health Benefits of Hummus
This hummus base recipe is packed with nutrients! According to research, hummus-consumers have reportedly higher intakes of many nutrients, including essential vitamins, minerals, fiber, and fatty acids. (1) Chickpeas, tahini, and extra virgin olive oil are the star ingredients in this healthy hummus recipe.
Chickpeas / Garbanzo Beans
Beans of all varieties are a great source of plant-based protein and are an important component of a plant-forward diet. They are also high in complex carbohydrates and fiber. These nutrients are all important for steady energy, satiety, blood flow, disease prevention, and digestion. And in case you were wondering, chickpeas and garbanzo beans are the same thing!
Tahini
Tahini is made from blended sesame seeds. Sesame seeds contain mono- and poly-unsaturated fats that may support heart health. Sesame seeds also contain fiber, phytonutrients, and plant-based protein – important nutrients for digestion, satiety, stable blood sugar, and anti-carcinogenesis. (2, 3)
Extra Virgin Olive Oil
Extra virgin olive oil is a key component of the Mediterranean Diet. It contains high amounts of heart-healthy monounsaturated fatty acids and polyphenols which may reduce inflammation. Additionally, certain nutrients require fat for absorption; using extra virgin olive oil in homemade hummus can help you get the most nutritional bang for your buck! (4, 5)
Serving Suggestions
Serve hummus as a healthy after school snack or as the centerpiece of an appetizer spread. Serve with fresh vegetables, whole grain crackers, or whole wheat pita wedges. Hummus is also a great spread on sandwiches and wraps. Make a hummus grain bowl by adding a dollop to cooked quinoa, fresh veggies, and chopped herbs.
Storage Recommendations
Place the hummus in an airtight container and store in the refrigerator for 1 week.
Want more healthy snack and appetizer recipes?
Try out these favorites, and as always, adjust to YOUR taste!
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Hummus Base Recipe
Ingredients
- 15 ounce can low-sodium chickpeas, drained and rinsed
- ¼ cup tahini
- ¼ – ½ cup water
- 2 Tablespoons extra virgin olive oil
- ½ lemon, juiced (~1 Tablespoon)
- 1-2 small garlic cloves
- Salt to taste
Optional Mix-Ins
- 1/4 cup chopped fresh herbs
- 1-3 teaspoons spices or spice blend
- 1/2 small fresh jalapeño
- or 1 teaspoon sriracha
Instructions
- Place all ingredients in a blender or food processor and blend until smooth and creamy. Start with ¼ cup water, then increase until desired consistency.
- Add salt and pepper to taste. Place in a serving bowl and top with desired garnishes. Enjoy!
Notes
Drizzle of extra virgin olive oil Chopped fresh herbs (cilantro, parsley, basil) Crushed red pepper flakes If you prefer a thicker hummus, use ¼ cup of water. If you prefer a creamier, thinner consistency, use ½ cup.
This Post Has 2 Comments
why not cook garbanzo in liquid in can?
Great question! We recommend draining the liquid to remove excess salt, especially if using a full-sodium variety. Additionally, we have heard (& found!) that getting rid of the chickpea liquid can help reduce some of beans’ inherent gas-causing properties. Find what works best for you!