Creamy Hummus
A classic, velvety smooth hummus made from scratch. Perfectly balanced with nutty tahini, bright lemon, and a hint of garlic. It's the ideal high-protein dip for pita, falafel, or fresh veggies.
For 4 servings
5 steps. 60 minutes total.
- 1
Step 1
TIPIf you're short on time, you can do a quick soak. Cover chickpeas with water, bring to a boil for 5 minutes, then turn off the heat and let them sit for 1 hour. - 2
Step 2
- a.Drain the soaked chickpeas and rinse them well.
- b.Place them in a large pot and cover with fresh water by at least 2 inches.
- c.Bring to a boil, then reduce the heat to a simmer.
- d.Cook for 60-90 minutes, or until the chickpeas are very soft and mushy. Skim off any foam that rises to the surface.
- e.Once cooked, drain the chickpeas but reserve about 1 cup of the cooking liquid (aquafaba).
TIPThe secret to creamy hummus is overcooked chickpeas. They should be very easy to mash between your fingers. - 3
Step 3
- 4
Step 4
TIPUsing ice-cold liquid helps make the hummus lighter and fluffier in texture. - 5
Step 5
- a.Taste and adjust seasoning if needed, adding more salt or lemon juice to your liking.
- b.Transfer the hummus to a shallow serving bowl.
- c.Use the back of a spoon to create a decorative swirl on top.
- d.Drizzle with extra virgin olive oil and sprinkle with a pinch of paprika.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For the absolute smoothest hummus, take the extra time to peel the skins off the chickpeas after they are cooked. It makes a noticeable difference.
- 2The quality of your tahini matters. Use a high-quality, runny tahini for the best flavor and texture.
- 3Let the hummus rest in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld and deepen.
- 4Store leftover hummus in an airtight container in the fridge for up to 5 days. A thin layer of olive oil on top can help keep it fresh.
Adapt it for your goals.
Quick
Use one 15-ounce can of chickpeas, drained and rinsed. Reserve the liquid from the can (aquafaba) to use for blending instead of water.
healthyHealthy
For a lower-fat version, reduce the tahini to 1 tablespoon and omit the olive oil garnish. Serve with plenty of fresh vegetable sticks like carrots, cucumbers, and bell peppers.
high proteinHigh protein
Blend in 1/4 cup of plain Greek yogurt along with the other ingredients for an extra protein boost and a tangier flavor.
kid friendlyKid friendly
Reduce the garlic to 1 small clove to make the flavor milder for children. You can also blend in a handful of spinach for a fun green color and extra nutrients.
Why this is on our healthy list.
Rich in Plant-Based Protein
Chickpeas are a fantastic source of protein, which is vital for muscle growth, repair, and overall body function, making this a great option for vegetarians and vegans.
High in Dietary Fiber
The high fiber content from chickpeas supports digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness, which can aid in weight management.
Contains Heart-Healthy Fats
Both tahini (from sesame seeds) and olive oil are rich in monounsaturated fats, which are known to support cardiovascular health by helping to reduce bad cholesterol levels.
Packed with Essential Minerals
Hummus provides important minerals like manganese, copper, and folate, which play roles in energy production, bone health, and cell formation.
Frequently asked questions
Yes, hummus is very healthy. It's an excellent source of plant-based protein and dietary fiber from chickpeas, which aids digestion and promotes satiety. The tahini provides healthy monounsaturated fats, and making it at home allows you to control the amount of oil and salt.