Genuine homemade hummus at 245 calories. Dried chickpeas cooked from scratch, blended with tahini, garlic, and lemon.
This Hummus recipe starts with dried chickpeas cooked entirely from scratch, giving a fresher, more customizable result than canned chickpeas alone. Blended with tahini, garlic, and plenty of fresh lemon juice, this hummus is rich in protein and fiber and makes an excellent source of vitamins A, B1, B2, B3, and E, along with potassium, magnesium, calcium, iron, and zinc. At 245 calories per serving, it is a genuinely nourishing spread or dip.
Recipe Info
Serves: 4 | Prep Time: 10 minutes plus 1 hour standing | Cook Time: 1 hour | Calories per serving: ~245
Nutrition per Serving (Estimated)
Protein: 13g | Fat: 9.5g | Carbohydrates: 28g | Fiber: 10g
Ingredients
- 220g / 8oz dried chickpeas
- 2 garlic cloves, peeled
- 2 tablespoons tahini
- 60ml / 2 fl oz fresh lemon juice
- Salt, to taste
Instructions
- Soak the chickpeas. Place the dried chickpeas and 1 litre / 4 cups water in a large saucepan. Bring to a boil, then cover and cook for 1 minute. Turn off the heat and leave to stand, covered, for 1 hour.
- Cook the chickpeas. Drain the chickpeas and cover with fresh water. Bring to a boil, cover, and simmer gently for 1 hour, until very tender. Do not discard the cooking liquid.
- Blend. In a food processor or blender, process the cooked chickpeas with the garlic, tahini, and lemon juice, adding enough of the reserved cooking liquid to make a thick, smooth paste.
- Season and serve. Season with salt to taste. Transfer to a serving bowl.
Serving Suggestions
- Use as a dip with fresh vegetable crudites
- Spread on warm whole-wheat pita or flatbread
- Serve alongside a fresh tabbouleh salad
- Top with a drizzle of good olive oil and a pinch of paprika before serving
- Use as a spread in wraps or sandwiches in place of mayonnaise
Tips and Variations
- Cooking dried chickpeas from scratch gives a fresher, creamier result than canned, though canned chickpeas can be substituted for convenience, skipping straight to the blending step.
- Do not discard the chickpea cooking liquid, as it is essential for achieving the right consistency when blending.
- Adjust the lemon juice and garlic to taste, as preferences for tang and pungency vary widely.
- For an ultra-smooth texture, blend for a longer time, scraping down the sides of the processor as needed.
- This hummus keeps well and often tastes even better the day after making, once the flavors have melded.
Why This Recipe Works
Starting with dried chickpeas and cooking them from scratch gives this hummus a fresher flavor and creamier texture than relying on canned chickpeas alone, and using the reserved cooking liquid to adjust consistency ensures the hummus stays connected to that fresh chickpea flavor throughout. Tahini contributes a nutty richness while lemon juice keeps everything bright, and together they turn a simple bean puree into the genuinely craveable dip that has made hummus a global favorite.
Storage
Store in an airtight container in the refrigerator for up to 5 days. This hummus also freezes well for up to 2 months; thaw in the refrigerator and stir well before serving.
Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.
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