How to make Chickpea Spread?

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!

Jump to:

• 🥘 Ingredients
• 🔪 Instructions
• 🍽 Equipment
• 🌡️ Storage
• 💭 Top tip
• 🙋🏻 FAQ
• 🤎 You might also like
• 📖 Recipe
• ⛑ Food safety
• 💬 Comments

🥘 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. 

🙋🏻 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

⛑ 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

See more guidelines at USDA.gov.