Heartwarming Hummus with Five Flavor Variations (Oil-Free)
Prep time
Total time
Hummus is magical. It can balance blood glucose levels and is an outstanding source of protein. In addition, it’s quite versatile. Hummus can take the central position on a colorful platter of raw vegetables, provide a quick snack day or night, or be turned into a salad dressing (for a recipe, see page 107 in The Kick Diabetes Cookbook). So keep it handy, near the front of the fridge.
Recipe type: Appetiser
Cuisine: Middle Eastern
Serves: 2 cups (500 ML)
  • 1½ cups (375 ml) cooked or canned chickpeas, drained and rinsed
  • ¼ cup (60 ml) tahini
  • ¼ cup (60 ml) lemon juice
  • 2 cloves garlic, crushed
  • ½ teaspoon (2 ml) ground cumin
  • ½ teaspoon (2 ml) salt
  • Pinch cayenne (optional)
  • ⅓ cup (85 ml) water, as needed
  1. Put the chickpeas, tahini, lemon juice, garlic, cumin, salt, and optional cayenne in a food processor and process until smooth, stopping occasionally to scrape down the work bowl.
  2. Add water as needed to achieve the desired consistency.
  3. Stored in a sealed container in the refrigerator, the hummus will keep for 5 days.
Black Bean Hummus:
  1. Replace the chickpeas with an equal amount of black beans.
Blushing Beet Hummus:
  1. Omit the cumin. Add 1 boiled or roasted and chopped beet and 1 teaspoon (5 ml) dried dill weed.
Cheesy White Bean Hummus:
  1. Replace the chickpeas with an equal amount of cannellini, lima, or white beans. Add ¼ cup (60 ml) nutritional yeast flakes and ¼ cup (60 ml) jarred roasted red peppers.
Green Goddess Hummus:
  1. Add ½ to 1 cup (125 to 250 ml) fresh herbs, such as basil, chives, cilantro, dill, or parsley, or a combination. Use additional herbs to garnish.
Lime Hummus:
  1. Replace the lemon juice with freshly squeezed lime juice.
This recipe is reprinted with permissions from The Kick Diabetes Cookbook: An Action Plan and Recipes for Defeating Diabetes by Registered Dietitians Brenda Davis and Vesanto Melina.
Nutrition Information
Serving size: ⅓ cup (85 ml) Calories: 136 Fat: 6 g Carbohydrates: 17 g Sodium: 388 mg Fiber: 4 g Protein: 5 g
Recipe by Go Dairy Free at https://www.godairyfree.org/recipes/healthy-hummus-flavors