As we head into the celebratory football and holiday seasons, quick dips become a staple. And we can almost always count on healthy hummus for a nutritious dairy-free option that’s also satisfying. But registered dietitians Brenda Davis and Vesanto Melina are challenging you to up your hummus game. They’ve whipped up a classic hummus recipe PLUS five flavorful variations.
This “Heartwarming Hummus” recipe is a sample from their new book, The Kick Diabetes Cookbook: An Action Plan and Recipes for Defeating Diabetes. It’s a vegan cookbook with a focus on low sugar, high nutrient recipes. You can also expect most of the recipes to be as simple, easy, and versatile as this hummus recipe.
The healthy hummus recipe below takes just minutes to make and includes all of the delicious variations pictured. They are (clockwise from top left) Green Goddess, Cheesy White Bean, Blushing Beet, Black Bean, and Lime (in the center).
Special Diet Notes: Heartwarming Healthy Hummus
By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, nut-free, peanut-free, soy-free, vegan, plant-based, and vegetarian.
- 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
- 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.
- Add water as needed to achieve the desired consistency.
- Stored in a sealed container in the refrigerator, the hummus will keep for 5 days.
- Replace the chickpeas with an equal amount of black beans.
- Omit the cumin. Add 1 boiled or roasted and chopped beet and 1 teaspoon (5 ml) dried dill weed.
- 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.
- 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.
- Replace the lemon juice with freshly squeezed lime juice.