This creamy hummus offers a tasty blend of velvety smooth garbanzo beans and perfectly balanced spices. What makes it so creamy? Boiling the chickpeas to tender perfection before blending them with other ingredients. Add rich and classic Mediterranean flavor to pita, veggie dippers, or a grains and greens bowl!
What Makes Hummus Gut Friendly?
Fiber Content: The chickpeas in hummus offer both soluble and insoluble fiber. Soluble fiber helps feed beneficial gut bacteria, supporting a healthy microbiome. Insoluble fiber aids in regular bowel movements and prevents constipation.
Prebiotics: The fiber in legumes serves as a prebiotic, which supports the growth of beneficial gut bacteria. A diverse and healthy gut microbiome is linked to better overall gut health and reduced risk of various diseases.
Protein and Nutrients: Legumes are packed with protein, vitamins, minerals, and antioxidants that support overall health, including gut health. They are particularly high in B vitamins, iron, magnesium, and potassium.
Why Boil the Chickpeas for Hummus?
There are two primary advantages to boiling your chickpeas before blending them.
1. Boiled chickpeas are extra soft and lend themselves to the super smooth texture of this hummus.
2. Boiling legumes can help prevent bloating or other digestive discomfort that some have after eating them.
Ingredients
Most, if not all, of these items are pantry or refrigerated goods you can keep on hand for last-minute hummus!
- 1 can garbanzo beans, rinsed and drained
- baking soda
- fresh lemon juice
- fresh garlic
- kosher salt
- tahini
- ground cumin
- black pepper
- fresh parsley (optional garnish)
- sprinkle of paprika (optional garnish)
How to Make the Hummus
Put rinsed, drained garbanzo beans (chickpeas) and baking soda in a medium saucepan. Pour water over the beans until they are submerged by at least 2-3 inches.
Over high heat, bring the mixture to a boil. Reduce to medium heat and continue boiling for about 20 minutes, until the chickpeas are soft and bloated, and their skins loosen or begin to fall off.
Drain the chickpeas and run under cold water to cool them off. Set them aside.
In a food processor or blender, add the lemon juice, garlic, and salt. Process until the garlic is finely minced. Let the mixture sit for 10 min to mellow the flavors.
Add the tahini to the food processor and blend until thick and creamy. Stop and scrape the bowl as necessary.
While the processor is running, drizzle in 3 Tbsp ice water. Blend until very smooth, scraping sides as necessary. Add more water if your tahini is extra thick to achieve the desired consistency.
Add cumin, black pepper, and softened garbanzo beans and blend until smooth (about 2 min), scraping sides as needed. Add more water to achieve desired creaminess.
Transfer to a serving bowl and drizzle with olive oil or sprinkle with chopped parsley, paprika, or roasted red peppers. Serve with pita, veggies, or on top of a Greek salad bowl.
Serving Suggestions
Veggie Dipper: Serve hummus with baby carrots, celery sticks, Persian cucumbers, bell pepper strips, or grape tomatoes.
Pita Bread or Chips: Accompany hummus with pita, either sliced in wedges or in the mini size. Or opt for crunchy pita chips.
Greek Bowl: Use hummus as a base or topping in chicken, falafel, or grains bowls with quinoa, roasted vegetables, and greens. Try topping this Greek Chicken Bowl with hummus.
Salad Topping: Add a dollop to a Greek salad for extra creaminess and flavor. Hummus complements this Zesty Greek Salad Dressing well.
Spread for Sandwiches or Wraps: Spread hummus on whole-grain bread or a wrap and add layers of meat or fresh vegetables like lettuce, tomato, cucumber, and avocado.
Falafel Pita: Stuff pita bread with falafel, hummus, lettuce, tomato, and pickles.
Main Dishes: Serve grilled meats with a side of hummus and warm flatbread.
Creamiest Hummus
Ingredients
- 1 can 15-oz can garbanzo beans, rinsed and drained
- 3/4 tsp baking soda
- 1/3 cup fresh lemon juice
- 2 cloves garlic, roughly chopped
- 1/2 tsp kosher salt
- 1/2 cup tahini
- 3 tbsp ice water add more if desired
- 1/2 tsp cumin, ground
- 1/4 tsp black pepper
- 1 tbsp extra virgin olive oil
- chopped parsley (optional garnish)
- sprinkle of paprika (optional garnish)
Instructions
- Put rinsed, drained garbanzo beans (chickpeas) and baking soda in a medium saucepan. Pour water over the beans until they are submerged by at least 2-3 inches.
- Over high heat, bring the mixture to a boil. Reduce to medium heat and continue boiling for about 20 minutes, until the chickpeas are soft and bloated, and their skins loosen or begin to fall off.
- Drain the chickpeas and run under cold water to cool them off. Set them aside.
- In a food processor or blender, add the lemon juice, garlic, and salt. Process until the garlic is finely minced. Let the mixture sit for 10 min to mellow the flavors.
- Add the tahini to the food processor and blend until thick and creamy. Stop and scrape the bowl as necessary.
- While the processor is running, drizzle in 3 Tbsp ice water. Blend until very smooth, scraping sides as necessary. Add more water if your tahini is extra thick to achieve the desired consistency.
- Add cumin, black pepper, and softened garbanzo beans and blend until smooth (about 2 min), scraping sides as needed. Add more water to achieve desired creaminess.
- Transfer to a serving bowl and sprinkle with chopped parsley or paprika. Serve with pita, veggies, or on top of a Greek salad bowl.
Nutrition
Recipe FAQs
Can I make hummus in advance?
Yes, hummus can be made ahead of time. Store it in an airtight container in the refrigerator for up to a week. The flavors often improve after a day or two.
Hummus can also be frozen. Place it in an airtight container, leaving some space for expansion, and freeze for up to 3 months. Thaw in the refrigerator and stir well before serving.
What are some variations I can try?
Roasted Red Pepper Hummus: Blend in roasted red peppers to the food processor for a sweet, smoky flavor.
Herbed Hummus: Blend in fresh herbs like cilantro, parsley, or basil for a green, herby twist.
Spicy Hummus: Add a touch of heat with ingredients like jalapeños, cayenne pepper, or sriracha.
What is tahini?
Tahini is a smooth paste made from ground sesame seeds, often used in Middle Eastern and Mediterranean cuisines. It has a rich, nutty flavor and is a key ingredient in dishes like hummus and baba ghanoush. Tahini can also be used as a base for sauces, dressings, and desserts.
What is the role of tahini in hummus?
Tahini adds creaminess and a rich, nutty flavor to hummus. Use high-quality tahini and don’t skimp on the amount.
3 Comments
MAJOR difference boiling the chickpeas!!
This has become a staple in our home. It’s absolutely the best tasting hummus I have found. I make a double batch on Sundays so my family has a delicious, healthy go-to snack all week. It’s great with other Gut Haven recipes (like the Greek Chicken Bowl) too.
I’ll never make hummus any other way. So smooth.