Hummus
Great Hummus — Ultra-Smooth, Mediterranean-Lifestyle (Mobile)
Great Hummus — Ultra-Smooth
Creamy, dreamy hummus in minutes. Classic formula: chickpeas + tahini + lemon + garlic + ice water. GLP-1 friendly, Mediterranean-lifestyle staple, and endlessly useful for bowls, veggies, and wraps.
Yield: ~2 cups Time: ~15 min Tools: Food processor
Ingredients
- Chickpeas: 1 can (drained & rinsed) — save 2–3 Tbsp aquafaba
- Tahini: 1/2 cup, well stirred (smooth brands work best)
- Lemon juice: 1/4 cup, freshly squeezed
- Garlic: 1 small clove, minced (use half for milder)
- Cumin (optional): 1/2 tsp
- Kosher salt: 1/2–3/4 tsp, to taste
- Ice-cold water: ~1/4 cup, plus more as needed
- Finish: olive oil, paprika or sumac, parsley
Method
- Whip tahini: Process tahini + lemon 30–60 sec until thick/pale; scrape down.
- Season: Add garlic, salt, cumin; pulse.
- Chickpeas: Add chickpeas + 1–2 Tbsp aquafaba; process 60–90 sec, scrape, process again.
- Silky-smooth: Drizzle in ice water with motor running until luscious and spreadable. Adjust salt/lemon.
- Serve: Swirl into a shallow bowl; finish with oil and garnishes.
Pro Tips
- Super-smooth hack: If using cooked-from-dry chickpeas, simmer 5–10 min with 1 tsp baking soda, rinse, then proceed (skins slip off easily).
- Texture control: More ice water = lighter, fluffier hummus. Aquafaba also helps lighten without extra fat.
- No-garlic option: Skip garlic and add extra lemon + pinch of sumac.
- Make-ahead: Keeps 5–6 days refrigerated. Loosen with a spoon of water or lemon before serving.
Mediterranean Diet Points
- Legumes: ~3/4 cup cooked chickpeas = 1 point. Rough guide: about 1 cup hummus contains ~3/4 cup chickpeas (brands/batches vary).
- Healthy fats: tahini (sesame) + olive oil support the “unsaturated > saturated” goal.
- Serve it right: Pair with a big veg plate (veg point) and whole-grain pita or barley/farro bowls (whole-grain point).
GLP-1 friendly: high-satiety dip; portion by plating veg first and using hummus as the condiment.
Nutrition (estimates)
Calculated from: 1 can chickpeas (drained), 1/2 cup tahini, lemon, garlic, salt; excludes finishing oil. Brands vary.
| Serving size | Calories | Protein | Carbs | Fat | Fiber | Sodium* |
|---|---|---|---|---|---|---|
| 2 Tbsp (30 g) | ~75 | ~2.5 g | ~5 g | ~5 g | ~1.5 g | varies |
| 1/4 cup (60 g) | ~150–160 | ~5 g | ~10 g | ~10 g | ~3 g | varies |
*Mostly from added salt and chickpea brine. Rinse canned chickpeas to reduce sodium.
Variations
- Herb hummus: Blend in 1 cup parsley/cilantro and 1–2 Tbsp olive oil.
- Roasted pepper: Add 1 roasted red pepper (patted dry) + extra 1–2 Tbsp tahini.
- Spicy: 1 Tbsp harissa or 1/2 tsp chili flakes + smoked paprika.
- From dry beans: Soak 1 cup dry chickpeas overnight; simmer until very tender; proceed as above (yields best flavor).