Hummus is a dip or spread made from chickpeas. Chickpeas, or garbanzo beans, are an excellent source of folic acid and fiber. They are also a good source of protein, as well as minerals such as iron, copper, zinc, and magnesium. As a good source of fiber, garbanzo beans can help lower cholesterol and even improve blood sugar levels.
Hummus is normally made with tahini, a sesame paste, but can just as easily be made without it. Tahini can be expensive and I have found the taste difference to be minimal when replacing the tahini with a little olive oil.
Hummus is a delicious spread for sandwiches in place of mayo or as a dip for pretzels and veggies. Making this healthy treat at home is so much cheaper than buying it at the store. Plus, you get to change up the taste to match the flavors you love. I hope you enjoy!
Time: 5 minutes
1 can chickpeas, rinsed and drained, reserving 1/3 c. liquid
1 tsp. chili powder
1 tsp. garlic powder
1 tsp. cumin
1 1/2 tbsp. olive oil
1/2 tbsp. lemon juice, or lime juice
Blend all ingredients, except for reserved chickpea liquid, in a blender.
Add reserved liquid, a little at a time and as much as needed, until mixture is smooth. Yum!
Homemade Hummus Variations
Instead of adding chili powder, garlic, and cumin add one of the following ingredients instead:
1 tbsp. pesto
1 tbsp. sun-dried tomato pesto
a few roasted red peppers
How quick and easy is that?
Hummus Veggie Wrap
Time: 5 minutes
2 whole wheat tortillas
1/2 c. hummus
cheese slices, optional
various chopped and sliced vegetables:
Today, my wrap included…
radishes (for a peppery bite)
spinach leaves (a total must!)
bell peppers (any and all colors)
Spread hummus on tortillas, top with cheese and veggies, and wrap it up. Yum!
- Try dipping your wrap into Sriracha for an extra kick.
- Try adding different veggies, whatever is fresh at the farmer’s market!
- Instead of a tortilla, you could use a whole wheat pita.