Prep: 10 minutes • Yield: ~2 cups • Category: Mediterranean Garden (Plant-based)
Description
Hummus is a Mediterranean staple: creamy, protein-rich, and plant-forward. This recipe gives you the classic version plus easy variations — roasted red pepper, garlic, beet, and spicy chili — so you only need one master page.
Ingredients (Base Recipe)
• 1 can (15 oz / 425 g) chickpeas, drained and rinsed
• 2–3 Tbsp tahini (sesame paste)
• 2–3 Tbsp fresh lemon juice
• 1–2 garlic cloves, minced or use a microplane
• 2–3 Tbsp extra-virgin olive oil
• 1/2 tsp kosher salt (adjust to taste)
• 2–4 Tbsp water (as needed for consistency)
• Optional garnish: paprika, parsley, drizzle of EVOO
Instructions (Base Recipe)
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Place chickpeas, tahini, lemon juice, garlic, and salt in a food processor or blender.
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Process until smooth, drizzling in olive oil while blending.
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Add water a tablespoon at a time until creamy.
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Taste and adjust seasoning with more salt or lemon.
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Transfer to a bowl, drizzle with olive oil, sprinkle paprika/parsley if desired. Serve with veggies or whole-grain pita.
Variations
Roasted Red Pepper Hummus
• Add 1 roasted red bell pepper before blending.
• Garnish with diced pepper and a pinch of smoked paprika.
Garlic Lovers’ Hummus
• Roast 3–4 garlic cloves until soft and golden. Blend with base recipe for a sweet, mellow garlic flavor.
Beet Hummus
• Add 1 small roasted beet (peeled and diced) to base recipe.
• Results in a vibrant pink color and earthy sweetness.
Spicy Chili Hummus
• Add 1–2 tsp harissa paste, chili paste, or smoked paprika + cayenne.
• Garnish with chili oil drizzle.
Mediterranean Points and Good Stuff
• +1 Plant-based, legume protein source
• EVOO as healthy fat
• Flavored with lemon + garlic, no sugar
• Fiber-rich and versatile dip
• Variations keep it exciting and prevent food monotony
Nutrition (per 1/4 cup serving, classic hummus, estimated)
~120 kcal • ~4 g protein • ~6 g fat • ~12 g carbs • ~3 g fiber • Sodium varies with salt added
Serving Ideas
• Spread on whole-grain toast with sliced tomatoes
• Serve with fresh vegetables or pita chips
• Use as a base in Mediterranean grain bowls or wraps
• Top grilled chicken or fish with a spoonful of hummus for extra Med points