Whether you enjoy it with pita chips, veggie sticks or smeared on a sandwich, hummus is a tasty superfood you should definitely continue eating. Chickpeas, the main ingredient in the spread, are an excellent source of fibre and protein, two nutrients that can help keep you satiated, aiding weight loss efforts.
Some store-bought varieties, however, contain soybean oil, which studies have found to be even more detrimental to our health and waistlines than sugar. While researchers aren't quite sure what makes soybean oil so horrible, they hypothesise that it has to do with the way it influences genes that determine how the liver metabolises fat.
While you could devote 15 (very chilly) minutes to reading nutrition labels in the hummus section to find a brand that doesn't contain any of the stuff, it's probably easier—and more fun—to whip up a fresh batch at home. Going this route also allows you to play with different flavors and ingredients to make a dip that's all your own. (Avocado hummus, anyone? How about beetroot hummus?)
Watch the video above to see how to make a basic hummus recipe, plus, delicious ways you can dress up your dip to create something with a whole new flavour profile. Then scroll back down to get the step-by-step directions and even more ideas about how to jazz up a basic hummus recipe.
Basic Hummus Recipe
PREP TIME: 5 minutes
TOTAL TIME: 10 minutes
SERVES: 8
Ingredients:
1 can chickpeas, drained and rinsed
¼ cup tahini
2 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
1 clove garlic, chopped
½ teaspoon ground cumin
½ teaspoon salt
Directions:
1. COMBINE the chickpeas, tahini, oil, lemon juice, garlic, cumin and salt in a food processor.
2. PROCESS until smooth, adding water, 1 tablespoon at a time, if necessary, to achieve desired consistency.
3. STORE in an airtight container in the refrigerator for up to 1 week.
NUTRITION (per serving): 106 calories, 3 g protein, 7 g carbohydrates, 0 g sugars, 8 g total fat, 1 g saturated fat, 2 g fiber, 244 mg sodium
Variations
Try changing out the chickpeas with any variety of your favourite bean (navy beans, cranberry beans, fava beans). Sprinkle a different topping on the finished hummus (black olives, pine nuts, feta cheese, olive oil drizzle). Or add any of the following to the food processor while blending the hummus:
- ¼ cup fresh herbs, such as parsley and/or mint
- ½ pound carrots, steamed or roasted until tender
- ½ cup oil-packed sun-dried tomatoes
- ½ cup baby spinach
- 2 cups purple cauliflower florets, steamed
- 1 avocado
- 250g beets, steamed or roasted until tender
- 1 roasted red pepper
- ½ cup quartered water-packed artichoke hearts
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