Oil-Free Hummus in Cheesy, Beet, Black Bean, Lime, and Goddess Flavors

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.

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Heartwarming Hummus with Five Flavor Variations (Oil-Free)

 

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Prep time

10 mins

Total time

10 mins

 

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.

Author: Brenda Davis and Vesanto Melina

Recipe type: Appetiser

Cuisine: Middle Eastern

Serves: 2 cups (500 ML)

Ingredients

• 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

Instructions

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.

Notes

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

3.5.3229

More Flavorful Healthy Hummus Ideas

Moroccan Spiced Pumpkin Hummus

Green Curry Hummus

Artichoke Hummus