hummus

Hummus is the ultimate healthy snack food. Not only is it loaded with protein and fiber, hummus also contains loads of vitamins and minerals. To boot, it's also super easy to make yourself. Here are five mind-blowing DIY hummus recipes to try out:

 

Avocado hummus

1. Avocado hummus

This hummus recipe is like combining guacamole and hummus into one. Serve with pita chips and vegetables.

Ingredients:

  • 1 15-ounce can of chickpeas drained
  • 2 ripe avocados, cored and peeled
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons tahini
  • 3 tablespoons fresh lime juice
  • 2 cloves of peeled garlic
  • 1/2 teaspoon cumin
  • 2 tablespoons fresh chopped cilantro
  • Salt and pepper to taste

Directions:

  • In a food processor, pulse together the chickpeas, olive oil, tahini, lime juice, and garlic for a few minutes
  • Season with salt and pepper to taste
  • Add the cumin and avocados, and pulse together for a few more minutes
  • Serve topped with additional olive oil, and sprinkle with cilantro
Roasted garlic hummus

2. Roasted garlic hummus

This creamy hummus recipe contains heart-healthy garlic and parsley.

Ingredients:

  • 2 garlic heads
  • 4 tablespoons extra virgin olive oil
  • 1 15-ounce can of chickpeas drained
  • 5 tablespoons fresh lemon juice
  • 2 tablespoons tahini
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 tablespoons fresh chopped parsley

Directions:

  • Preheat your oven to 350 degrees F
  • Prep the garlic heads by rubbing off extra skin and cutting tips off each clove of garlic to expose some of the garlic
  • Place the heads of garlic in a small baking dish on top of aluminum foil, and drizzle with two tablespoons olive oil
  • Cover the baking dish with foil
  • Roast the garlic for one hour, and allow to cool
  • Squeeze the garlic cloves out of their skins
  • Transfer the garlic cloves to a food processor, and add the rest of the olive oil, chickpeas, lemon juice, tahini, and salt
  • Puree for a few minutes until smooth
  • Serve with sprinkled fresh parsley and additional olive oil
Pesto hummus

3. Pesto hummus

This Italian-themed hummus features roasted garlic, pine nuts, and fresh basil.

Ingredients:

  • 1/2 cup fresh basil
  • 1/4 cup pine nuts, lightly roasted
  • 4 cloves of roasted garlic
  • 1/4 cup extra-virgin olive oil
  • 1 15-ounce can of chickpeas, drained
  • 1/2 cup chickpea liquid
  • 3 tablespoons tahini paste
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper

Directions:

  • Preheat your oven to 325 degrees F
  • Roast the garlic cloves by placing them on a foil-lined sheet pan and drizzling them with olive oil
  • Roast at 325 degrees F for 30 minutes
  • In a food processor, combine the basil, pine nuts, garlic, and olive oil until smooth
  • Then add the chickpeas, chickpea liquid, tahini paste, lemon juice, remaining olive oil, salt, and pepper and blend until smooth
Spinach artichoke hummus

4. Spinach artichoke hummus

This hummus recipe is jam-packed with spinach, which is a superfood.

Ingredients:

  • 1 15-ounce can chickpeas, drained
  • Preserved chickpea juice
  • 4 cups fresh spinach
  • 1/2 cup artichoke hearts
  • 2 tablespoons tahini
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 2 diced cloves of garlic
  • Salt and pepper to taste

Directions:

  • In a food processor, combine all ingredients
  • Blend for a few minutes until smooth
  • Adjust the consistency by adding a few extra tablespoons of the reserved chickpea juice
Roasted red pepper hummus

5. Roasted red pepper hummus

This hummus recipe features delicious and healthy roasted sweet red bell peppers and garlic.

Ingredients:

  • 2 whole red bell peppers
  • 1 15-ounce can chickpeas drained
  • 1/4 cup lemon juice
  • 1/4 cup tahini
  • 1 minced garlic clove
  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon cayenne pepper
  • Pinch of salt

Directions:

  • Turn on the broiler setting on your oven
  • Remove the core of pepper and cut into large chunks
  • Arrange the peppers on a baking sheet
  • Broil for 10 minutes until the peppers are charred
  • Allow to cool
  • In a food processor, combine the tahini and lemon juice, processing for two minutes
  • Add the olive oil, minced garlic, cumin, and salt, processing for one minute
  • Add half the chickpeas to the food processor, and process for one minute until smooth
  • Add the remaining chickpeas, and process again until smooth
  • Add the roasted peppers and process until smooth
  • If the hummus is too thick, add water until you reach the desired consistency
  • Add salt and cayenne pepper, and mix together

Who says eating healthy can't be fun and delicious?

Hummus proves that eating healthy can be easy, fun, and delicious. For an added protein and fiber boost, try out one of the above hummus recipes. You won't regret it!

References
  1. "17 Crazy Good Twists on Hummus," Delish, April 5, 2018.
  2. "26 Hummus Recipes That Homemade is Better Than Storebought." Buzzfeed, April 10, 2015.
  3. "20 Recipes for Hummus, The Best Dip There Ever Was," Bon Appetit, June 4, 2017.

cooking | weight loss | nutrition | Hummus