Do you love the taste of hummus and are tired of buying it expensively in the store? Then here's the solution: an easy homemade hummus recipe (chickpea spread) made quickly and easily with a blender at home!
This delicious chickpea spread recipe is
- healthy,
- vegan,
- sugar-free,
- gluten-free,
- creamy,
- and super yummy
at the same time! So it's a win all along the line!
You can prepare this delicious chickpea sandwich spread in just a few steps and by using pre-cooked chickpeas from a jar, you're even saving yourself additional soaking and cooking, which saves you a lot of time!
People with fructose malabsorption need to be a bit careful with this delicious spread. It contains a relatively high amount of fructose and should only be eaten in small amounts.
Last year, I also used hummus spread (besides Austrian Liptauer Cheese Spread) as a dip for my Christmas charcuterie board. In November 2022, the corresponding recipe will be released.
So, if you're interested in the recipe for the Christmas charcuterie board, sign up for the newsletter, and you'll get the recipe in your mailbox in time for Christmas!
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🥘 Ingredients
- Chickpeas
- Onion - red
- Garlic clove
- Extra virgin olive oil
- Fresh parsley
- Lemon juice - freshly squeezed
- Tahini (sesame mousse)
- Herb salt
- Black pepper
See the recipe card for quantities.
🔪 Instructions
Sieve the chickpeas through a close-meshed sieve to get rid of the chickpea liquid, and rinse them under cold running water until they no longer foam.
After rinsing, set the chickpeas aside.
Now peel the onion and garlic clove and put both in your high-powered blender. Chop the onion and garlic and put both in a small saucepan.
Now sauté the onion and garlic until translucent.
Why sauté the onion until translucent?
This has several reasons: On the one hand, the onion's aroma develops better. It tastes a little sweeter and is not so intrusive. Furthermore, it is better digestible by sautéing, which your body will thank you!
Once done, add the prepared chickpeas and heat them while stirring.
Now you need your blender again. First, add the parsley and chop it. Then add all the other ingredients, including spices and cooked chickpeas, to the blender and blend until smooth.
Season to taste and serve your first batch of hummus after it has cooled.
See, it's that easy to make a delicious chickpea spread at home!
🍽 Equipment
- Saucepan
- Blender or food processor
- Close-meshed sieve
- Lemon squeezer
- Wooden spoon
🌡️ Storage
Homemade chickpea spread can be stored in the fridge for three to five days.
You also have the option to freeze hummus. Put the homemade hummus in a freezer-safe airtight bowl. It can last in the freezer for up to six months.
💭 Top tip
Should I use canned or dried chickpeas?
You can use either canned or dried chickpeas for making hummus, but be aware of the different ways of preparing your chickpeas!
In my hummus recipe, I use pre-cooked chickpeas from a jar.
But if you have dried chickpeas at home and want to use them, you need to soak and cook (1-2 hours) them before preparing.
Chickpeas contain toxins when raw. You have to cook them before preparing them. Raw chickpeas contain the toxin Phasin which only breaks down during cooking. Soaking is also essential for two reasons. Firstly, it softens and swells the hard legumes, making them cook faster, and secondly, it makes them easier to digest.
After soaking, pour away the soaking water and rinse the chickpeas well to ensure that no toxins are leftover on the chickpeas and in the water.
🙋🏻 FAQ
Can I Make Hummus Without Tahini?
An authentic hummus recipe calls for the inclusion of tahini.
However, not everyone is a fan (or you may not have any on hand but really have a hankering for homemade hummus). I totally understand!
So, you can whip up hummus and just leave out the tahini. The end result won’t quite have the same richness (and you may need to add a little more liquid to thin), but it will still taste delicious.
Tip: If you are omitting tahini, I would definitely add a little cumin to the hummus to amp up the flavour.
Alternatively, you can replace the tahini with nut butter, like natural peanut butter or cashew butter. Of course, it will impart a slightly different flavour than tahini would but will add body.
Tip: I would recommend starting with a little less nut butter and adding to taste if that’s the route you want to go.
Source: girlheartfood.com
Is Hummus healthy?
Hummus offers a number of potential health benefits, including:
A nutritionally dense diet
Hummus is high in several important nutrients, including fiber and protein. A 2016 study explains that people who eat chickpeas or hummus eat more fiber, unsaturated fat, antioxidant vitamins, magnesium, potassium, and iron.
This may be due, in part, to the presence of these ingredients in hummus. However, the study did not establish a causal connection, so researchers do not know if hummus causes people to eat healthily or if people who eat healthily tend to eat more hummus.
That said, a 2020 study emphasizes that including hummus in the diet may promote healthy eating. Hummus contains a number of healthy ingredients, especially compared with other popular snack foods.
This may help people better manage their weight and diet, potentially improving heart health and reducing the risk of type 2 diabetes.
Increased protein intake
Hummus is relatively high in protein compared with many other vegetarian and vegan foods, so consuming it may make it easier for a person to get enough protein.
This can be especially helpful for pregnant or lactating people, adults over the age of 50 years, and other groups who need to increase their protein intake.
Healthy blood sugar
Hummus is relatively low in sugar, especially when compared with other popular snack products.
Eating fiber-rich foods such as hummus may help a person feel fuller and support better control of blood sugar. This could help reduce the risk of type 2 diabetes and help people who already have diabetes control their blood sugar.
A 2020 studyTrusted Source of 39 adults points to the blood sugar benefits of hummus. The researchers found that participants who had an afternoon snack of hummus had reductions in blood sugar of about 5%.
Appetite control
The study above also suggests that hummus may help control appetite. For people trying to lose or maintain weight, eating hummus may make doing so easier.
The researchers found that hummus consumption correlated with a 20% reduction in snacking compared with people who had no snack, as well as a 70% reduction in hunger.
It is important to note that one of the study authors is also on the scientific advisory board of a hummus company.
Source: medicalnewstoday.com
📖 Recipe
How to make Homemade Chickpea Spread {Hummus}?
Equipment
- Saucepan
- Blender or food processor
- Wooden spoon
Ingredients
- 450 ml Chickpeas
- ½ bunch Fresh parsley
- 1 tablespoon Tahini sesame mousse
- 1 Onion red
- 1 Garlic clove
- 1 teaspoon Extra virgin olive oil
- ½ Lemon juice - freshly squeezed
- 1 teaspoon Herb salt
- 1 dash Black pepper
Instructions
- Sieve the chickpeas through a close-meshed sieve and rinse them under cold running water until they no longer foam.
- After rinsing, set the chickpeas aside.
- Peel the onion and garlic clove and put both in your high-powered blender.
- Chop the onion and garlic and put both in a small saucepan.
- Now sauté the onion and garlic until translucent.
- Once done, add the prepared chickpeas and heat them while stirring.
- Place the parsley inside the blender and chop it.
- Then add all the other ingredients, including spices and cooked chickpeas, to the blender and blend until smooth.
- Season to taste and serve your first batch of hummus after it has cooled.
Nutrition values are estimates only, using online calculators. Please verify using your own data.
⛑ Food safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
Jean
I love the addition of parsley in this spread for extra flavor.
Nora
Me too! Thank you, Jean!
Audrey
This was a lot easier to make than I thought and tastes much better homemade!
Nora
It really is! Simple and quick to prepare! Thank you, Audrey!
Marcellina
So much better than store bought and so easy! I love the addition of parsley - that's new to me!
Nora
I am so glad you liked it, Marcellina! And yes, the parsley still gives that certain something.
Kayla DiMaggio
This chickpea spread was so delicious! I loved how creamy it was!
Geetanjali Tung
This is such a delicious spread my family just loved it.
Nora
So happy to hear!
Nora
Thank you, Kayla!
Oscar
This chickpea spread is amazing! The lemon gives it such a bright and fresh flavor, I couldn't stop dipping into it. Great recipe.
Nora
Thank you, Oscar! I am so happy you liked it!
Megan
Such an awesome hummus. I love how I get to pop a handful of our fresh parsley in it too. Great recipe!
Nora
Thanks, Megan! Yes, the parsley still gives that certain something!
nancy
tasty and healthy spread - i ate it with veggies as dinner. it was wonderful!
Nora
Thank you, Nancy! Happy you liked it!
Genevieve
This spread is perfect for summer and looks easy to make. I love how clear your instructions are.
Nora
Thank you, Genevieve! Enjoy!
Jerika
Yum! This chickpea spread is so creamy plus its sugar-free and gluten-free.:) Love it!
Nora
I am so happy you like it, Jerika!
Jacqui
I am obsessed with this! It's so tasty, and I love it on my homemade bread or to dip veggies in it!
Nora
So happy you like it so much, Jacqui! Enjoy!
Sara
This homemade chickpea spread is a delicious addition to sandwiches and wraps! We also love using it as a dip for fresh vegetables and naan. Thank you for this yummy healthy recipe!
Nora
Thank you, Sara! I am happy you like it!
Andrea
I've never made my own. I can't wait to try this. We love chickpeas!
Nora
Let me know how it turned out! 🙂
Lindsay
Love this! Definitely one of the best homemade hummus recipes I've tried to date. Will be making again!
Nora
Thank you, Lindsay! I am so happy you loved it!
Michele Peterson
This going to save me a ton of money this summer. Hummus is our favourite boat food!
Nora
That's great to hear! 🙂
Bernice
I make hummus all the time because it's one of my favourite snacks. I've never bothered to add onions to it but your recipe inspired me to try it with them. It really was a nice touch!
Nora
Thank you, Bernice! Happy you liked the onions!
Colleen
This homemade hummus is so much better than store bought! Thanks for this delicious recipe!
Nora
Glad you enjoyed it, Colleen! 🙂
Amy Liu Dong
This looks incredibly yummy, perfect for any sandwich! The texture and color give this spread an enticing and tempting effect. Loved it!
Nora
Thank you, Amy! I am very happy you liked it!