I love hummus, in any flavor or form. And as an aficionado of this bean-based delicacy, I search for ways to incorporate it into virtually everything. From dips to sandwich spreads and salad toppers, healthy hummus is multi-functional. Better yet, it’s super easy to make at home.
Although hummus’ Arab origins started with the humble chickpea, our repertoire is rapidly expanding to include all varieties of beans and vegetables. Lentils, carrots, beets and edamame bring new hummus favorites to the forefront.
Healthy Hummus Must-Haves
Other must-have ingredients for great hummus are tahini (a paste made from sesame seeds) and olive oil. With those 3 simple ingredients, a squeeze of lemon and a dash of salt, hummus is served.
Let’s dive into three healthy hummus recipes that are sure to light up any meal or occasion. There is seriously nothing easier to make and bring to a party paired with pita bread or chips, fresh veggies or toasted baguette rounds.
Each calls for a different type of bean for the base. And there’s a touch of spice in all three that can be turned up or toned down to suit to your taste.
Smokey White Bean & Tomato Hummus
The smokey flavor of this hummus will leave you craving more. Pair with pita chips or crusty baguettes for a hearty appetizer.
- 2 cups cherry tomatoes
- 2 cloves garlic chopped
- 2-3 tbsp olive oil separated
- 1 15-oz can white (cannelloni) beans drained, reserve liquid
- 1/4 cup tahini
- 1 tsp smoked paprika
- 1 tsp Colgin Liquid Smoke
- 1/2 tsp coarse salt
- 1/2 tsp ground pepper
- 1 tbsp lemon juice
- 1/2 tsp Sriracha sauce add more for additional heat
- Fresh basil or Italian parsley chopped
Preheat oven to 400 degrees. Slice cherry tomatoes in half. I used a combo of cherry and the last of my garden-grown tomatoes. Toss with 1 tbsp. olive oil, chopped garlic, and a sprinkle of salt and pepper. Arrange in a layer on a parchment-lined baking sheet. Roast 15-20 minutes or until tomatoes begin to shrivel. Remove from oven and allow to cool.
In a food processor or blender, add white beans, tahini, smoked paprika, liquid smoke, salt, pepper, lemon juice and Sriracha sauce. Pulse and scrape sides down. Blend until smooth. If mixture is too thick, add some of the reserved liquid from the beans until it is the preferred consistency.
Transfer to serving bowl. Top with a drizzle of olive oil and chopped fresh basil or Italian parsley.
Roasted Beet & Garlic Hummus
This one is a seasonal favorite in my kitchen for summer and fall. The beets brighten up the dish and will draw the attention of your guests.
- 2 medium roasted beets chopped
- 1 15-oz can chickpeas, drained reserve liquid
- 4 cloves roasted garlic chopped
- 1/4 cup tahini
- 1 tsp cumin
- 1/2 tsp chili powder
- 3 tbsp orange juice freshly squeezed
- 2 tsp. orange zest
- 2 tbsp olive oil
- 1 tbsp. reserved liquid from chickpeas (more, if needed)
- 1 tbsp fresh chives chopped
To roast beets, trim off stems, thoroughly wash and wrap in foil. Place in 400 degree oven and roast for 1 hour. Remove from oven and allow to cool. Peel skin off the beets. Sometimes, the skin will slide easily away. Other times, you may need an assist from a knife or vegetable peeler to get all the skin off.
In a food processor or blender, add roasted beets, tahini, orange juice, orange zest, cumin, chili powder, olive oil and water. Pulse to mix the ingredients, scrape the sides down and then blend until smooth. If consistency is too thick, add reserved liquid from chickpeas 1 tbsp. at a time until desired consistency is reached.
Transfer to serving bowl and top with freshly chopped chives.
Zesty Black Bean Hummus
Nothing dresses up a neighboring bowl of salsa and chips like a yummy black bean hummus. Serve this one at picnics, pool parties and family gatherings.
- 1 15-oz can black beans reserve liquid
- 2 cloves roasted garlic chopped
- 2 tbsp olive oil
- 1 tbsp lime juice
- 1 tsp. ground cumin
- 1 tsp. chili powder
- 2.5 tbsp fresh cilantro chopped and separated
- salt & pepper to taste
1In a food processor or blender, add all ingredients, plus 2 tbsp. chopped cilantro. Pulse to mix. Scrape sides down and blend until smooth. Add reserved liquid from beans 1 tbsp. at a time if hummus is too thick.
Transfer to serving bowl and top with ½ tbsp. freshly chopped cilantro