Easy Lemony Garlic Hummus

Instagram Tutorial

View this post on Instagram

A post shared by Tina Marinaccio (@tina_integrative_dietitian)

What is Hummus Made Of?

Traditional hummus is made with chickpeas, lemon, garlic, and tahini, but there are many variations and modifications so you can put your own spin depending upon what you like. In this version, I use extra virgin olive oil instead of tahini because I love the fruity flavor. In this photo, I garnished the hummus with crispy roasted chickpeas to give it a nice texture, and chili crunch oil for texture and a kick. I also like to use tamari instead of salt because it adds a rich flavor. Other garnishes could include dried spices like chili powder, paprika, and cumin, or fresh herbs like parsley and slivered green onion. There are so many variations of hummus such as using edamame or black beans as a base, and even adding some sweet potatoes or beets for a hint of sweetness

Is Hummus Healthy?

Hummus is high in healthy fats but that also means it is high in calories, but you and greatly reduce both fat and calories by reducing or eliminating the olive oil and swapping out some chickpea liquid (aka aquafaba) to make it smooth. Chickpeas are an excellent source of heart healthy plant proteins, and have a mix of both soluble fiber and insoluble fiber. Soluble fiber is good for our gut microbiome, which promotes a healthy immune system, and also helps control glucose, so is a wonderful choice for people with diabetes. Insoluble fiber helps to keep us regular

How Long Will Hummus Last in the Refrigerator?

Store in a clean covered container and consume within 3-5 days

How to Make Easy Lemony Chickpea Hummus

This recipe is so easy! All the ingredients get dumped in the food processor. No food processor? No problem! You can use a high speed blender like a Vitamix. As a last resort, you could use a potato masher and try to blend it with a mixer, or hand blender, but the result will be chunky instead of creamy, which is fine, if that texture is OK with you

Ingredients

1 (14.5 oz) can chickpeas, drained, liquid reserved

Juice of 1 lemon

2 cloves crushed garlic OR 1 bulb roasted garlic

1 tsp wheat free tamari (you can substitute soy sauce)

1 tbsp your favorite hot sauce

2-4 tbsp tahini (sesame paste), or extra virgin olive oil (optional)

Optional Garnishes: Drizzle of extra virgin olive oil, chili crunch oil, fresh herbs like flat leaf Italian parsley leaves or slivered green onions, dried spices like chili powder, paprika, or cumin, or oven roasted chickpeas*

Procedure

In a food processor or blender, add chickpeas, lemon, garlic, tamari, hot sauce, and tahini or olive oil if using

Process until ingredients are incorporated, scraping sides with spatula as needed, and hummus becomes smooth

Thin to desired consistency with reserved chickpea liquid

Taste and adjust seasonings as desired

Transfer to bowl, garnish as desired

Serve or cover and refrigerate to allow flavors combine

*Tips on Roasted Chickpeas

Roasted chickpeas make a great crunchy snack, or wonderful garnish to this hummus to give it a little crunchy texture and visual appeal

1. Preheat oven to 200 degrees F on convection roast
2. Drain a standard can of chickpeas, lay in single layer on a clean kitchen towel, lay a paper towel on top
3. Placing hands on top of the paper towel, gently roll chickpeas to loosen skin
4. Discard chickpea skins, and place chickpeas on a parchment lined baking pan
5. Generously salt, and sprinkle with olive oil
6. Bake on center oven rack for about an hour
7. Allow to cool slightly before serving as is, or use as a garnish for hummus, grains, and salads

For a more substantial roasted chickpea snack that makes a perfect healthy, crispy snack to have with your favorite happy hour beverage, try my Mediterranean Roasted Chickpeas