9 Easy And Delicious Hummus Recipes That Will Make You A Fan Of Middle Eastern Cuisine

Sanjana Gupta
Sanjana Gupta
Updated on May 06, 2016, 12:15 IST-537 Shares
Healthy Hummus Recipe

Hummus is a Middle Eastern spread that is made with chickpeas (channa), sesame seeds (til) and olive oil. Packed with protein, soluble and insoluble fibre, healthy fats and a ton of essential vitamins and minerals like folate, iron, manganese and zinc, it’s super healthy! You can make the basic version, or try one of these delicious variations. Many of the hummus recipes call for tahini, which is a paste made of sesame seeds. You can find an easy recipe for tahini at the bottom of the page.

Here are some healthy serving options for hummus:
• Lavash
• Baked chips
• Sliced vegetables
• Whole wheat pita bread
• Whole wheat toast
• Sandwiches (replace mayonnaise)
• Falafels

1. Original Hummus 

Healthy Hummus Recipe

via Bucataraspriceput

Ingredients
• 2 cups chickpeas (kabuli channa)
• 2 tsp salt, adjust to taste
• 1 tsp baking soda
• Water as required
• Juice of half a lemon
• 3 tbsp tahini (recipe at the end of the page)
• 2-3 garlic cloves
• 1/3 cup olive oil
• 1/2 tbsp ground cumin (jeera) powder

Method
• Place the chickpeas in a large bowl or pot and fill it with water. The water level should be at least an inch or two above the peas. Let them soak overnight in the fridge.
• Drain the chickpeas. Place them in a pot and fill it with new water, then add the salt and baking soda.
• Bring the chickpeas to a boil. Once the water is boiling, turn down the heat so that it simmers. Cook the chickpeas for an hour. They should soften until they can be easily mashed with your fingers.
• Drain the chickpeas and let them cool until they come to room temperature.
• Using a blender, pulse the chickpeas, lemon, garlic cloves and tahini.
• While the blender is running, slowly pour in 1/2 cup of water. Check the texture and thickness of the hummus. If needed, add more water.
• Scoop the hummus into a bowl. Drizzle with olive oil and sprinkle the cumin on top.

*Recipe courtesy: The Black Peppercorn

2. Chilli Garlic Hummus

chickpeas

via Goodtoknow

Ingredients
• 450 g chickpeas (kabuli channa), soaked overnight and boiled
• 2 tbsp tahini paste (recipe at the end of the page)
• A drizzle of olive oil
• 1/2 tsp chilli flakes
• 1 green or red chilli (optional)
• 1/2 tsp ground cumin (jeera)
• 1 garlic clove, minced
• Salt to taste
• 1/2 lemon, juiced

Method
• Combine all the ingredients in a blender and blend till smooth.

*Recipe courtesy: Food Network

3. Herb Hummus

Healthy Hummus Recipes

via Tarladalal

Ingredients
• 1 cup soaked and boiled chickpeas (kabuli channa)
• 1/4 cup yoghurt
• 1/2 cup finely chopped parsley
• 1/2 tbsp lemon juice
• 1 clove garlic
• 1 tsp dried oregano
• 1 tbsp olive oil
• Salt to taste

Garnish
• 1 tbsp olive oil
• A pinch of chilli powder

Method
• Put all the ingredients and 2 tablespoons of water in a blender and blend till smooth.
• Transfer the mixture into a deep bowl. Refrigerate for at least 1 hour.
• Garnish with the olive oil and chilli powder and serve chilled.

*Recipe courtesy: Tarla Dalal

4. Tomato Basil Hummus

Healthy Hummus Recipes

via Theblondcook

Ingredients
• 2 cups chickpeas (kabuli channa), soaked overnight and boiled
• 500 g tomatoes, blanched and peeled
• 2 tbsp tahini (recipe at the end of the page)
• 2 1/2 tbsp fresh lemon juice
• 2 1/2 tbsp olive oil
• 1/4 tsp cumin (jeera)
• 1 clove garlic, crushed
• 1/2 tsp salt, adjust to taste
• 2 1/2 tbsp fresh basil, chopped

Method
• Blend the chickpeas in the blender using a little water.
• Add the tomatoes, olive oil, tahini, lemon juice, garlic, cumin, basil and salt. Blend until the ingredients form a creamy, paste-like consistency.
• Pour the mixture into a large serving bowl. Cover and refrigerate for 1 hour.

*Recipe courtesy: MidEastFood.About

5. Greek-Style Hummus

Healthy Hummus Recipes

via Picklesnhoney

Ingredients
• 2 cups chickpeas (kabuli channa), soaked overnight and boiled
• 2 large garlic cloves, chopped
• 1/2 cup parsley leaves
• Salt to taste
• 1/4 cup fresh lemon juice
• 1/4 cup olive oil, plus additional for drizzling if desired
• 3 tbsp tahini (recipe at the end of the page)
• Yoghurt as needed

Method
• Blend the chickpeas, parsley, garlic and salt until they form a coarse paste. Stop the blender and scrape down the sides of the bowl.
• Turn on the blender and add the lemon juice and olive oil while the machine is running. Add the tahini and blend until the hummus is smooth. It should not be too thick or dry. If it is, thin out as desired with yoghurt, plain water, or the water from the chickpeas.
• Add salt to taste.
• Scrape the hummus out into a bowl. Run a fork over the surface and drizzle with olive oil if desired. 

*Recipe courtesy: NY Times Blogs

6. Spinach Hummus

Healthy Hummus Recipes

via Tarladalal

Ingredients
• 1/4 cup chopped and blanched spinach
• 2 cups soaked and boiled chickpeas (kabuli channa)
• 1 clove garlic
• 1 tbsp olive oil
• 1 tsp green chilli paste
• 1 tbsp yoghurt
• 1 tsp lemon juice
• Salt to taste

Garnish
• 1 tbsp olive oil
• A pinch of chilli powder

Method
• Combine all the ingredients along with approximately 5 tablespoons of water in a mixer and blend till smooth.
• Transfer the hummus into an air-tight container. Drizzle it with olive oil and sprinkle the chilli powder on top.

*Recipe courtesy: Tarla Dalal

7. Basil Pesto Hummus

Healthy Hummus Recipes

via Pinterest

Ingredients
• 1⁄2 cup (packed) fresh basil leaves
• 2 garlic cloves
• 4 tbsp olive oil
• 4 tbsp tahini (recipe at the end of the page)
• 4 tbsp lemon juice
• 2 tbsp water
• 850 g chickpeas (kabuli channa), soaked overnight and boiled
• 1 tsp salt, adjust to taste

Method
• Blend all the ingredients, except the chickpeas and salt, until smooth.
• Add the chickpeas and salt and process again. Taste and adjust the amount of salt.

*Recipe courtesy: Food

8. Roasted Red Pepper Hummus

Healthy Hummus Recipes

via Inspiredtaste

Ingredients
• 2 whole red bell peppers
• 450 g chickpeas (kabuli channa), soaked overnight and boiled
• 1/4 cup fresh lemon juice
• 1/4 cup tahini (recipe at the end of the page)
• 1 large garlic clove, minced
• 2 tbsp olive oil, plus more for serving
• 1/2 tsp ground cumin (jeera)
• 1/2 tsp red chilli powder
• 1/2 tsp salt, adjust to taste

Method
• Preheat the oven to 235 degrees C.
• Chop the red bell peppers into quarters and remove the seeds.
• Line a baking tray with foil and place the red peppers on the tray, with the cut sides facing downward.
• Roast them for 25 minutes, or until the peppers are completely charred and the skins wrinkled. You might need to rotate them once in the middle so that they cook evenly.
• Transfer them to a bowl, cover the bowl with a plate and let them cool for 10 to 15 minutes.
• Once they’re cool enough to handle, peel off the skins and discard them.
• Keep one or two pieces of the pulp aside for the garnish and roughly chop up the rest.
• In a blender, blend the tahini and lemon juice for 1 minute. Scrape down the sides and blend for another 30 seconds.
• Add the olive oil, garlic, cumin, red chilli powder and salt to the blender. Blend for 30 seconds, scrape down the sides and bottom of the bowl then blend for another 30 seconds.
• Add half the chickpeas to the blender and blend for 1 minute. Scrape down the sides and bottom of the bowl, add the remaining chickpeas and blend for 1 to 2 minutes or until thick and smooth.
• Add the peppers to the hummus and continue to blend for 1 to 2 minutes, or until smooth.
• If the hummus is too thick or still has tiny bits of chickpeas, with the blender turned on, slowly and carefully add 1 to 3 tablespoons of water until the consistency is perfect.
• Finely chop the reserved pepper from earlier. Then, scrape the hummus into a bowl, make a small well in the middle and add the finely chopped peppers.
• Store the hummus in an airtight container and refrigerate for up to 1 week.

*Recipe courtesy: Inspired Taste and Marin Mama Cooks

9. Olive Hummus

Healthy Hummus Recipes

via Thebrewerandthebaker

Ingredients
• 450 g chickpeas (kabuli channa), soaked overnight and boiled
• 1/3 cup olives
• 1/4 cup lemon juice
• 2 garlic cloves, minced
• 3 tbsp olive oil
• 2 tsp chopped fresh basil
• 1 1/2 tsp chopped fresh parsley
• 1/4 tsp salt, adjust to taste
• 1/8 tsp black pepper, adjust to taste

Method
• Blend all the ingredients in a food processor or blender until smooth.

*Recipe courtesy: All Recipes

Tahini 

Healthy Hummus Recipes

via Cbc

Ingredients
• 1 cup white sesame (til) seeds
• 3-4 tbsp olive oil
• Pinch of salt, optional

Method
• Add the sesame seeds to a wide, dry saucepan and toast them over medium-low heat, stirring constantly until the seeds become fragrant and very lightly coloured (not brown), about 3 to 5 minutes. Transfer the toasted seeds to a large plate and let them cool completely. (Careful here, sesame seeds can burn quickly).
• Add the sesame seeds to a blender and blend them until they form a crumbly paste, about 1 minute.
• Add 3 tablespoons of oil and blend for 2 to 3 minutes, stopping to scrape the bottom and sides of the blender a couple times.
• Check the tahini's consistency. It should be smooth, not gritty and should be pourable. You may need to blend it for another minute or add the additional tablespoon of oil.
• Taste the tahini for seasoning and add salt to taste. Process it for 5 to 10 seconds to mix it in.
• You can cover it and store it in the refrigerator for up to 1 month. You may notice that it separates over time, like a natural peanut butter would. If this happens, just give it a good stir before using it.

*Recipe courtesy: Inspired Taste

ABOUT THE AUTHOR

Sanjana spent her teenage years being the cookie monster and chocolate hog, until it eventually started to dawn on her that she could not eat junk and escape exercise forever. She started exploring her passion for health and fitness – and here she is!