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This delicious homemade hummus recipe with chickpeas and tahini is a go-to dip. It rocks crudite, falafel, vegan finger foods, lettuce wraps, and more.
I’ve been using this vegan hummus recipe for decades. It’s my go-to for dips, wraps, vegan finger foods, appetizers, and more.
It’s also highly nutritious with vitamins, minerals, protein, fiber, and boatloads of gut-healthy phytonutrients.
And the sesame onboard is one of nature’s healthiest legumes. According to one report, “Sesame seeds specifically provide the most benefit of all nuts, seeds, legumes, and grains.”
And when it comes to chickpeas—also known as garbanzo beans—studies show their benefits are immense: “Consumers of chickpeas and/or hummus have been shown to have higher nutrient intakes of dietary fiber, polyunsaturated fatty acids, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and iron as compared to non-consumers.”
Hummus Benefits
- High-protein.
- High-fiber.
- Nutrient-dense.
- Satiating.
- Plant-based.
- Antioxidant-rich.
- Heart-healthy.
- Gut-healthy.
- Brain-healthy.
- Skin-healthy.
- Bone-healthy.
This recipe is organic, vegan, and gluten-free.
If you’re anything like me and always dissecting nutrients, here’s what’s in chickpeas:
Garbanzo Bean Benefits
- Antioxidants.
- Phytochemicals.
- Both kinds of fiber.
- Peptides.
- Calcium.
- Protein.
- Magnesium.
- Manganese.
- Potassium.
- Selenium.
- Vitamin A.
- Vitamin C.
- Folate.
- B6.
- Zinc.
- Iron.
Hummus Ingredients
- Chickpeas.
- Tahini.
- Lemon juice.
- Garlic.
- Parsley.
- Olive oil.
- Cumin.
- Coriander.
- Paprika.
- Pink salt.
- Filtered water.
And by the way, substitutes for tahini in this recipe include everything from peanut and almond butter to sunflower, macadamia, chia, flax seed, cashew, and hemp.
And it’s delicious—and nutritious—with Artisana walnut butter. Another superstar that’s one of the healthiest nuts.
Try raw sprouted pumpkin seed butter (here) for a burst of magnesium, copper, manganese, phosphorous, iron, and zinc.
Another cool trick for the best hummus ever is to infuse your olive oil with bioactive herbs, such as rosemary, basil, oregano, lemon balm, a touch of thyme.
Because even though hummus already rocks cumin, paprika, and coriander, extra flavor and antioxidants never hurt.
Get the vegan tahini recipe here.
For a list of vegan finger foods go here.
Enjoy! 😋
Homemade Hummus Recipe
Equipment
- Blender. (If you don't have a food processor.)
- Appetizer platter. (If applicable.)
Ingredients
- 3/4 cup chickpeas. Soaked, cooked until tender, and drained. (Or prepacked.)
- 3 tbsp tahini.
- 1/3 cup lemon juice.
- 2 garlic cloves. (minced).
- 2 tbsp parsley.
- 1 tbsp extra-virgin olive oil.
- 3/4 tsp cumin.
- 1/2 tsp paprika.
- 1/4 tsp coriander.
- 1/2 tsp pink salt.
- 1 tsp nutritional yeast.
- 1/4 cup Filtered water. (adapt)
Instructions
- Process to a coarse paste in food processor or blender:
- Chickpeas.
- Lemon juice.
- Tahini.
- Garlic.
- Spices to taste.
- Blend until smooth, slowly adding water and/or olive oil to achieve desired consistency.
- For hummus without tahini just omit and adjust consistency, or sub another nut or seed butter.
Notes
Nutrition
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