Hummus with Crudités
A creamy, homemade hummus made from scratch with chickpeas, tahini, and lemon. Served with fresh, crisp carrot and cucumber sticks for a perfect healthy and satisfying snack.
For 4 servings
Soak the chickpeas.
Place the dried chickpeas in a large bowl and cover with plenty of cold water. Let them soak overnight, or for at least 8 hours. They will double in size.
TIPSoaking chickpeas not only rehydrates them but also makes them easier to digest.Cook the chickpeas until very soft.
- Drain and rinse the soaked chickpeas.
- Place them in a large pot and cover with fresh water.
- Bring to a boil, then reduce heat and simmer for about 60-90 minutes, or until they are very tender and mash easily between your fingers.
- Drain the chickpeas, reserving about 1/2 cup of the cooking liquid.
TIPFor an extra smooth hummus, you can peel the skins off the cooked chickpeas. It's tedious but gives a creamier result.Blend the hummus.
- In a food processor, combine the tahini and lemon juice. Blend for 1 minute until whipped and creamy.
- Add the cooked chickpeas, minced garlic, cumin, salt, and half of the olive oil.
- Blend until smooth, scraping down the sides as needed.
- With the processor running, slowly stream in the ice-cold water until you reach your desired consistency.
TIPUsing ice-cold water helps make the hummus lighter and fluffier.Prepare the crudités.
While the hummus is blending, wash and peel the carrots. Wash the cucumbers. Cut both into sticks of a similar size, perfect for dipping.
Serve the hummus and vegetables.
Spoon the hummus into a shallow bowl, creating a swirl with the back of a spoon. Drizzle with the remaining olive oil and sprinkle with a pinch of paprika. Arrange the carrot and cucumber sticks around the bowl and serve immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a quicker version, you can use one 15-ounce can of chickpeas, drained and rinsed. Skip the soaking and boiling steps.
- 2Don't throw away the chickpea cooking liquid (aquafaba)! You can use it in place of water for an even creamier hummus.
- 3Hummus can be stored in an airtight container in the refrigerator for up to 5 days.
- 4Feel free to add other spices like coriander or a pinch of cayenne for a little heat.
- 5Make sure your tahini is well-stirred before measuring, as the oil can separate.
Adapt it for your goals.
Quick
Use one 15-ounce can of chickpeas (drained and rinsed) instead of dried to save on soaking and cooking time.
low carbLow carb
Replace the carrots with sticks of bell pepper or celery to further reduce the carbohydrate count.
high proteinHigh protein
Serve with a side of shelled edamame or add 1/4 cup of Greek yogurt to the hummus when blending.
kid friendlyKid friendly
Reduce the amount of garlic and lemon juice for a milder flavor that kids might prefer.
Why this is on our healthy list.
Rich in Plant-Based Protein
Chickpeas are an excellent source of protein, which is essential for muscle repair and helps keep you feeling full and satisfied.
High in Dietary Fiber
The combination of chickpeas and fresh vegetables provides a significant amount of fiber, which aids digestion and helps manage blood sugar levels.
Contains Healthy Fats
Olive oil and tahini are sources of monounsaturated and polyunsaturated fats, which are beneficial for heart health.
Packed with Vitamins and Minerals
This snack provides essential nutrients like iron, magnesium, and B vitamins from the chickpeas, and Vitamin A and K from the carrots and cucumbers.
Frequently asked questions
Yes, it's a very healthy snack. It's packed with plant-based protein and fiber from chickpeas, healthy fats from tahini and olive oil, and vitamins from the fresh vegetables. It's a great choice for a balanced, diabetic-friendly diet.