Hummus with Crudités and Crackers
A fresh, homemade hummus served with crisp vegetable sticks and whole-grain crackers. It's a perfect plant-based snack, packed with fiber and healthy fats, ready in minutes if using canned chickpeas.
For 4 servings
Soak the chickpeas.
Place 0.5 cup of dried chickpeas in a large bowl and cover them with at least 3 inches of cold water. Let them soak overnight for 8-12 hours, or use the quick soak method if time is short.
TIPSoaking helps to soften the chickpeas, reduce cooking time, and improve digestibility.Cook the chickpeas.
Drain the soaked chickpeas and transfer them to a medium saucepan. Cover with fresh water by about 2 inches. Bring to a boil, then reduce heat and simmer for 60-90 minutes, or until very tender and easily mashed. Skim any foam that rises.
Prepare the vegetables.
Wash and peel 4 carrots, then slice them into sticks suitable for dipping. Wash 1 cucumber and slice it into rounds or sticks. Arrange the prepared crudités on a serving platter alongside 12 crispy whole wheat crackers.
- Wash and peel 4 carrots, then slice into dipping sticks.
- Wash 1 cucumber and slice into rounds or sticks.
- Arrange crudités and crackers on a serving platter.
Blend the hummus.
Drain cooked chickpeas, reserving 3 tbsp liquid. In a food processor, combine warm chickpeas, 1.5 tbsp tahini, 2 tbsp lemon juice, 1 peeled garlic clove, 0.5 tsp cumin powder, and 1 pinch salt. Blend until very smooth, adding reserved chickpea water gradually for desired creamy consistency.
TIPFor extra smooth hummus, peel the outer skins off the chickpeas after cooking, though this is optional.Garnish and serve.
Transfer the blended hummus to a serving bowl. Drizzle with 1.5 tbsp olive oil and sprinkle with 1 pinch of paprika. Serve immediately with the prepared crudités and crackers for dipping.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a shortcut, you can use one 15-ounce can of chickpeas, rinsed and drained, instead of dried chickpeas. This will reduce the total time significantly.
- 2The key to creamy hummus is a good food processor and blending for a few minutes.
- 3You can store homemade hummus in an airtight container in the refrigerator for up to 4-5 days.
- 4Feel free to add other vegetables for dipping, like bell pepper strips or cherry tomatoes.
- 5If you find the garlic flavor too strong, you can mellow it by soaking the minced garlic in the lemon juice for 10 minutes before blending.
Adapt it for your goals.
Spicy
Add a pinch of cayenne pepper or half a minced jalapeño to the food processor for a spicy kick.
high proteinHigh protein
Serve with a side of edamame or a hard-boiled egg to increase the protein content of the snack.
gluten freeGluten free
Ensure you use certified gluten-free crackers, or serve the hummus exclusively with vegetable sticks.
quickQuick
Use a 15-ounce can of chickpeas (rinsed and drained) to skip the soaking and boiling time, making this a 10-minute recipe.
Why this is on our healthy list.
Rich in Plant-Based Protein
Chickpeas are an excellent source of plant-based protein, which is essential for muscle repair and helps keep you feeling full and satisfied.
High in Dietary Fiber
The combination of chickpeas, vegetables, and whole-grain crackers provides a significant amount of dietary fiber, which supports digestive health and helps manage blood sugar levels.
Contains Healthy Fats
Olive oil and tahini are rich in monounsaturated and polyunsaturated fats, which are beneficial for heart health.
Frequently asked questions
Yes, it's a very healthy snack. Hummus provides plant-based protein and fiber from chickpeas, and healthy fats from tahini and olive oil. The vegetables add vitamins, minerals, and more fiber.