Store bought hummus does taste good but it isn’t as good for you as this homemade healthy hummus recipe.
When you make things from scratch at home it gives you the power to include ingredients that contain more nutrients. And exclude ingredients that just aren’t necessary!
For example: you can use virgin olive oil in your hummus at home but store bought ones often contain canola oil or sunflower oil, which aren’t as healthy for you.
Hummus is very versatile and can be eaten as a snack or included in many different meals.
Here are a few ideas on how to eat hummus:
- Slice up carrot sticks, celery and bell pepper (capsicum) and dip it in
- A big serve of hummus on top of some rice cakes
- Add it to a wrap or sandwich
- Make some falafels and dip them in
- Top your steak or lamb with hummus
It also happens to be loaded with nutrition. Let’s look at the nutrition profile of this healthy hummus recipe.
Nutrition Profile of this Healthy Hummus Recipe
Chickpeas have the benefit of providing a vegetarian source of protein and have loads of fibre – some of the nutrients they contain include: (per 100g) 7g protein, 22g carbs, 6.4g fibre, iron, potassium, phosphorus, zinc, and a range of B vitamins.
Tahini is an excellent source of non-dairy calcium and protein – 1 tablespoon contains 2.5g protein, 8g fat (3.5 poly, 3.5 mono, 1 saturated), 3g carb, 1.4g fibre, 64mg calcium, loads of niacin, and other vits and minerals.
Olive oil – provides healthy anti-inflammatory monounsaturated fat plus vitamin A, K, and iron.
Lemon juice is very high in vitamin C.
So overall, this recipe packs a punch when it comes to nutritional value.
Healthy Hummus Recipe
- 1 x 400g (14oz) tin chickpeas – drained
- ¼ cup lemon juice
- ¼ cup tahini
- 3 tablespoons olive oil
- salt to taste
- ½ teaspoon cumin
- 2-3 tablespoons water
- Place all the ingredients except water into a blender or food processor and blend until well combined
- Add a little extra water and/or olive oil if need be
Nutrition Data
As you can see this healthy hummus recipe is super simple to make as well.
Give it a try and let me know how you go.
Jedha
Nutritionist & Health Coach
P.S. Be sure to share it around so your friends can enjoy it too, and if you want more deliciousness please subscribe to my weekly nutrition newsletter
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I love hummus. And i never really buy the store variety as it just always tastes wrong. Making it at home is so quick and simple and like you say; you can control what you put in!
Can i substitute tahini with more healthier option like greek youghurt ?
To make it less in calories
Thank u
Sure you could try it Hadeer but it won’t be the same. Also, the calories in tahini are good calories, full of calcium, B vitamins and fats we need for hormone production.