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Best Homemade Hummus Recipe: Easy and Ready in 10 Min!

Learn how to make the best homemade hummus recipe as a healthy, go-to snack!

Learn how to make the best homemade hummus recipe as a healthy, go-to snack!

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The Scientific Benefits of Hummus for Health

There are countless nutrition benefits from hummus that are even greater when hummus is homemade versus bought in the store. Here are some fun facts about the nutrient-dense ingredients in this hummus recipe:

  • Chickpeas (a.k.a. garbanzo beans)— recognized as a superfood by the United Nations, high in fiber to promote regular digestion, reduces LDL cholesterol (the “bad” one), help with blood sugar control to prevent or reduce symptoms of type 2 diabetes (Wallace et al., 2016)
  • Extra-virgin olive oil— one of the most heart-healthy oils due to being loaded with omega-3 fatty acids, improves cognitive function and mood, reduces risk of cardiovascular disease and type 2 diabetes (Gorzynik-Debicka et al., 2018)
  • Garlic— has powerful anti-inflammatory properties, can reduce hypertension, and lowers the risk of certain cancers (Tsai et al., 2012)

A recent systematic review by Reister and colleagues (2020) assessed the health benefits associated with hummus as part of the American diet. The researchers found that hummus is an excellent way to replace sources of unhealthy saturated fats, and the ingredients appear to have direct benefits for reducing cardiovascular disease and type 2 diabetes.

The Best Homemade Hummus Recipe (and Easy!)

You’re just 10 minutes away from an incredible homemade hummus. This recipe was inspired by Michael Solomonov’s version (the Middle Eastern cooking guru of Philadelphia!) but is made much simpler with an essentially identical result. My fiancé and I tried it both ways and can confirm!

Step 1: Add the juice of 2 lemons, 6 cloves worth of minced garlic (a giant, heaping spoon if you measure garlic like we do!), and 1/4 tsp salt to a food processor (our favorite budget-friendly food processor is by Hamilton Beach). Blend for 30 seconds, then let this sit for about 5 minutes to reduce the harshness of the garlic (less of an issue with minced garlic).

Step 2: Add 1 cup tahini, 1 and 1/2 tsp salt, and 1 tsp ground cumin. Blend for about 1 minute on low until smooth. Have some ice water on hand and add between 2 tbsp to 1/2 cup to create a smoother texture based on your preference. I usually end up adding about 3-4 tbsp.

  • The quality of the tahini can make a difference in the overall taste of the hummus. Opt for a brand made from 100% organic sesame seeds, like this one.

Step 3: Add 3 cups canned, drained chickpeas to the food processor and blend for 2 minutes on high. You want the texture to stay creamy. Sometimes I’ll add another 1-2 tbsp of ice water here. Taste test it here to make sure you like the balance of lemon, salt, tahini, and cumin, as well as the texture.

  • This is our favorite hack- soaking dried chickpeas, then cooking them in baking soda and individually peeling each skin off made us want to quit making homemade hummus forever. You can easily skip it without sacrificing quality.

Step 4: Transfer to a bowl and garnish! We usually do a LOT of paprika and a drizzle of olive oil into the middle. We’ve also done za-atar, which creates a different, fantastic flavor.

That’s it! 10 minutes for perfect, healthy hummus!

For 1/4 cup, this recipe is 146 calories, 7.7g fat, 14.6g carbohydrates, and 6.4g protein (not including olive oil garnish). We usually enjoy with some fresh red pepper cut into strips or Stacy’s pita thin chips!

Dr. Schulte’s Summary

Research studies have demonstrated the health benefits of hummus for reducing cardiovascular disease, type 2 diabetes, and certain types of cancers, especially when you enjoy it as a substitute for unhealthy sources of saturated fats (like high-calorie dips or condiments like mayonnaise). This is an easy 10-minute hummus recipe that is healthy and delicious! I hope you love it as much as we do- it’s a staple within our house!

What is your favorite way to prepare, garnish, and enjoy hummus? Let me know in the comments!

Click here to get my free guide that outlines the first three specific steps you should take ASAP to kickstart your weight loss journey!

References

Gorzynik-Debicka, M., Przychodzen, P., Cappello, F., Kuban-Jankowska, A., Marino Gammazza, A., Knap, N., … & Gorska-Ponikowska, M. (2018). Potential health benefits of olive oil and plant polyphenols. International journal of molecular sciences19(3), 686.

Reister, E. J., Belote, L. N., & Leidy, H. J. (2020). The benefits of including hummus and hummus ingredients into the american diet to promote diet quality and health: A comprehensive review. Nutrients12(12), 3678.

Tsai, C. W., Chen, H. W., Sheen, L. Y., & Lii, C. K. (2012). Garlic: Health benefits and actions. BioMedicine2(1), 17-29.

Wallace, T. C., Murray, R., & Zelman, K. M. (2016). The nutritional value and health benefits of chickpeas and hummus. Nutrients8(12), 766.

Disclaimer: all opinions are my own and are not affiliated with my employers. Please seek medical guidance before pursuing weight loss or making significant changes to the way you eat or your physical activity routine.

4 replies on “Best Homemade Hummus Recipe: Easy and Ready in 10 Min!”

Hi, homemade hummus sounds like a fabulous treat. The only time I eat really good hummus is at a Turkish restaurant where I sometimes go for lunch. Quite obviously they make the hummus themselves. My wife occasionally buys hummus from Whole Foods but for me, the shop-bought variant just doesn’t match the hummus I get at the restaurant. I’ve steered clear of using chickpeas in cooking because, as you describe, the arduous task involved in preparing them from dried chickpeas takes more dedication than I can muster. So great to know there is a hack to get around this! Thanks much. Best regards, Andy

Hi, Andy! I was so relieved to learn that you don’t have to prepare dried chickpeas to make incredible hummus! I hope you give this recipe a try and let me know how it compares to your favorite restaurant version!

I would really like to prepare this homemade hummus. And if it’s just 10 minutes to have it done, then I would like to give it a try tomorrow. Thank you for explaining that both ways deliver identical results. I have seen Michael Solomonov’s version and it wasn’t very easy so I will prepare your version!

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