By Lisa Elaine Held
Creamy, sweet, versatile and satisfying, hummus is having a moment. While it’s long been a favorite dip in Greece and throughout the Middle East, food lovers in the U.S. have only recently caught the chickpea wave: Now, roughly 20 percent of American households buy hummus regularly, with sales topping over $800 million.
When you dip into its many healthy benefits, you immediately get a taste of why. Its star ingredient is the chickpea (aka garbanzo bean), a legume that’s a vegan, environmentally-friendly source of protein, with 15 grams of the powerful nutrient per 1-cup serving.
The petite bean is also filled with 35 grams of fiber per serving, aiding digestion, according to Lisa Hayim, MS, RD, and the founder of The Well Necessities. Some studies have even shown a daily serving of chickpeas can lower levels of the “bad” LDL cholesterol, which is linked to a greater risk of heart disease. Blend that up with healthy fats from tahini and olive oil, and you’ve got a delicious, satiating superfood.
And while sometimes life calls for grabbing a quick tub at the store, there are more than a few reasons to make it yourself at home. The homemade version tastes fresher and doesn’t have all of the additives, preservatives, excessive sodium or unhealthy oils like canola that some store-bought varieties have.
Plus, you can get creative. “It’s fun to add in veggies to change up the flavor and color, like beets or red pepper; I love playing with herbs like dill and chive. A squeeze of lemon also provides a delicious fresh taste,” she says. The best part? “There’s no way to mess up making hummus. You simply throw all of the ingredients in a food processor, and voila!”
Ready to get started? Check out our easy-to-follow Golden Garlic Hummus recipe and how-to video. It might just be the best tasting hummus you’ve ever had.
- 1 can (15 ounces) organic garbanzo (chickpeas) beans, drained and rinsed
- 3 tablespoons sesame tahini
- 3 garlic cloves
- 1/4 cup extra-virgin olive oil
- 1/4 teaspoon ground cumin
- 3 tablespoons water
- 1 1/2 tablespoons fresh lemon juice
- 1 teaspoon sea salt
- Combine the garbanzo beans and tahini in the food processor and process until the beans are ground and you have a thick paste consistency.
- Smash the garlic cloves with the side of a large knife. Trim the ends and discard the peel.
- Heat 2 tablespoons of the oil in a small skillet over medium heat. Add the garlic and stir until fragrant and golden, 1 to 2 minutes. Remove from the heat and add the cumin; stir until toasted, about 5 seconds. Quickly stir in the remaining 2 tablespoons of oil.
- Scrape the mixture into the processor; process until incorporated. Add the water, lemon juice and salt and process until the mixture is fluffy and smooth, 2 to 3 minutes. Serve chilled or at room temperature.