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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 variations to make your favorite flavor at home!

How to make homemade hummus

Hummus is a cream that provides satiating fiber and energy-boosting protein.

Hummus is a Middle Eastern dish traditionally made with mixed chickpeas, tahini (sesame paste), oil, and salt. If you’ve never tried hummus, you’ll be delighted. Homemade hummus is even better! Even if you don’t like the taste of traditional hummus, there are many additions you can try to blend the flavors and get a hummus that suits your taste buds perfectly.

Is Hummus Good For You?

Hummus can be a smart addition to any healthy diet. Not only is hummus a good source of protein and fiber, but it can also be eaten by vegetarians and vegans. It’s also an easy way to add more legumes to your day, especially for those who don’t like the texture of poichiches alone. Plus, hummus is versatile: the sauce can be paired with fresh vegetable sticks or used in place of the dressing for a relatively low-calorie, balanced snack or nutrient-dense meal.

But like any food, you can overdo it with hummus. Keep in mind that hummus contains oil and calories can add up. Portion control is essential. Also, if you consume few foods of plant origin, you may be eating a low-fiber diet. Since hummus is high in fiber, be sure to eat it slowly and drink plenty of water. Increasing fiber intake too quickly can upset the stomach, but the above measures can help relieve stomach problems.

The benefits of homemade hummus

One way to enjoy the benefits of hummus while keeping costs down is to make your own hummus at home! This is easier than you can imagine. You can also expect fresher flavors and no preservatives – win, win, win!

The best easy hummus recipe

Here’s an easy hummus recipe that’s as easy to make as it is delicious. You can use it as a base to get the hummus flavor you prefer. Below are ways to tailor this recipe exactly to your preferences so your hummus stays fresh all year long!

For 8 people (¼ cup per person)

ingredients

2 lemons, with their juice
2 cloves of garlic
1 can chickpeas, drained and rinsed
½ tsp. baking soda
⅓ cup tahini
½ tsp. kosher salt
½ tsp. ground cumin
2 tablespoons olive oil

Manual

Place the lemon juice and garlic in a food processor or blender and process until well combined. Leave in the processor and prepare the other ingredients.
Place chickpeas in a small saucepan and sprinkle with baking soda. Cover the chickpeas with enough water to cover them by about 5cm. Place the pot on high heat and bring to a boil. Cook for another 20 minutes, reducing the heat if necessary. Remove from the heat, drain the chickpeas and rinse thoroughly under cold running water. Place the chickpeas in the food processor.
Place remaining ingredients in food processor and blend on high speed until mixture is completely smooth. Serve immediately or store in an airtight container in the fridge until ready to serve.

Nutritional Value Per Serving: 137 Calories, 10g Total Fat (1.3g Saturated Fat), 4g Protein, 11g Carbohydrate, 2.6g Fiber, 1.6g Sugars (0g Added Sugar), 220mg Sodium.

7 Flavors of Hummus You Can Make at Home

1. Grilled Garlic Hummus

Grilling garlic softens and deepens its flavor. If you like garlic, cut off ¼ clove of garlic and drizzle with olive oil. Roast in a 200 degree oven for about 45 minutes until the pods are tender and lightly browned. Instead of the garlic in the original recipe, stir in the whole roasted clove of garlic.

2. Roasted Pepper Hummus

Do you like roasted red peppers? This idea is for you! Here they pair perfectly with hummus, and all you have to do is drain them and toss them in the recipe listed above. For the perfect roasted pepper hummus, stir in ¾ cup roasted red peppers.

3. Avocado Hummus

By adding avocado to hummus, your sauce will be packed with heart-healthy monounsaturated fats. This type of fat can help lower bad cholesterol levels and therefore the risk of heart disease and stroke. Plus, just mix two ripe avocados into your hummus recipe.

4. Pumpkin Hummus

Pumpkin is packed with antioxidants and is a particularly rich source of vitamin A. Just add a cup of pumpkin puree and you have a vitamin-packed snack to be proud of.

5. Hummus with sun-dried tomatoes and basil

Looking for a hummus that has all the flavors of summer? look no further ! Add ⅓ cup sun-dried tomatoes and 2 tablespoons fresh basil to your hummus before mixing.

6. Spinach and Artichoke Hummus

Get all the delicious flavor of spinach and artichoke sauce in this easy to make hummus. After combining the hummus ingredients, stir in ⅓ cup canned artichoke hearts, drained and chopped, and a handful of well-drained and drained frozen spinach. Not only will it 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 not for everyone. It’s also the most expensive ingredient in homemade hummus, so you can skip it or not have it on hand when making a recipe. In addition, sesame is the most common food allergen. Instead of the tahini in the recipe above, simply add 2-4 tablespoons of ice water, depending on your desired consistency. The resulting hummus is still as tasty and nutritious, but free of all major food allergens.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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