Canada's food guide
Creamy hummus
This dip is perfect to enjoy as a snack with vegetables or whole grain crackers. Use it as a sandwich spread instead of mayonnaise or mustard for an extra hit of protein and fibre.
Prep time
5 min
Cook time
0 min
Servings
500 mL (2 cups)
Ingredients
- 1 can (540 mL/19 oz) sodium-reduced chickpeas, drained and rinsed
- 60 mL (¼ cup) tahini (sesame seed paste)
- 5 mL (1 tsp) ground cumin
- 60 mL (¼ cup) sodium-reduced vegetable broth
- 2 mL (½ tsp) grated lemon zest
- 15 mL (1 tbsp) lemon juice (about ½ lemon)
- 30 mL (2 tbsp) water (or more as desired)
- 1 clove garlic, minced
Directions
- In a food processor, combine chickpeas, tahini and cumin. Pulse until coarse.
- Add broth, lemon zest, lemon juice, and water. Pulse until smooth; add more water as necessary for a creamy texture. Stir in garlic.
Learn about food safety.
Recipe developed by Emily Richards, P.H. Ec. for Health Canada and the Heart and Stroke Foundation.
Tips
- Take hummus to the next level with these fantastic variations:
- Navy bean hummus: Omit chickpeas and tahini. Replace with 1 can (540 mL/19 oz) sodium-reduced navy beans, drained and rinsed. Stir in 30 mL (2 tbsp) chopped fresh basil with the garlic.
- Roasted red pepper hummus: Omit tahini and use 250 mL (1 cup) chopped roasted red peppers instead.
- Herbed hummus: Stir in 60 mL (¼ cup) chopped herbs, such as basil, parsley, cilantro or mint.
- Sundried tomato hummus: Add 125 mL (½ cup) soaked sundried tomatoes, and use the reserved soaking liquid instead of the vegetable broth.
- Ask little chefs to help you measure ingredients and blend them using the food processor.
