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Incredible vegan hummus recipe
Highly nutritious & completely plant-based
10 Minutes
Healthy Vegan Dip
Vitamins B6, E & C
By: Vegan Agility Team Last updated: December 6, 2020
This is our best vegan hummus recipe for those trying to follow a healthy plant-based diet while enjoying the wonderful flavors that a good homemade hummus can provide.
It’s extremely easy to make this delicious vegan dip that’s versatile enough to be eaten with a wide range of foods such as vegetable crudites, nachos, pitta bread, pita chips, flatbread and olives, I love to spread it on wholemeal toast or eat it with fresh avocado.
It’s also really good for sharing with friends or family as part of a Mediterranean vegan platter. In a typical Vegan Agility fashion, we have aimed to focus on making this vegan hummus as healthy and nutritious as possible by keeping the nutrient profile very low fat by reducing the amount of oil needed in comparison to the typical homemade hummus recipe.
Is hummus vegan?
Hummus is naturally vegan since it’s free from dairy and animal products. It’s a wonderful plant-based recipe to turn to in times where you just need a quick and healthy snack that is still tasty and nutritious. The best hummus recipes will be low in fat, reasonably high in protein, and avoid the use of excessive oil.
Is hummus gluten-free?
Hummus is also naturally gluten-free. Avoid accompaniments that generally have gluten, i.e., pitta bread, unless made with gluten-free flour.
Can you freeze homemade hummus?
This is a great question. Surprising to many, after you make hummus, you can actually freeze it for up to four months. To thaw/defrost, it needs a few hours (2 – 4 hours). Once thawed stir first to bring it back to its normal fresh appearance before eating. Thawing depends on how large the container is. It is best to store your homemade hummus in small containers for this reason.
Nutrients and benefits of chickpeas for hummus
Chickpeas
Nutrition per 1 cup:
Macronutrients: Fat 4.2g, Carbohydrates 45g, Protein 14.5g
Vitamins: Vitamin C: 2.1mg 2% DV, Vitamin E: 0.6mg 4% DV, Vitamin K: 6.6μg 5% DV
Minerals: Zinc 2.5mg – 23% DV, Iron 4.7mg – 26% DV, Magnesium 78.7mg – 19% DV
Health Benefits of chickpeas
- Chickpeas are an excellent source of plant-based protein and a versatile legume that can be used in a wide range of vegan dishes. They are the staple of popular vegan hummus recipes and are used to balance out many delicious vegan curries and plant-based stews.
- Chickpeas provide 14.5 grams of protein per cup, helping you 20% of your protein RDA needs while increasing your intake of beneficial amino acids.
- Recent studies show that chickpeas may be great for lowering the risk of obesity and helping to maintain healthy body weight, which is likely due to the high amount of fiber and protein.
- Chickpeas are also an incredible source of magnesium, iron, and zinc, which are all crucial nutrients needed on a plant-based diet.
Great vegan dishes to go with this delicious hummus recipe
Vegan hummus recipe
Ingredients
- 1.5 cups chickpeas if you choose to use canned chickpeas they should be rinsed throroughly
- 3 tbsp lemon juice freshly squeezed
- 2 tbsp tahini
- 0.25 cup water
- 3 garlic cloves peeled
- 1/2 tsp salt
- 1 tbsp extra virgin olive oil
- 2 tsp cumin
Equipment
- Food processor
- Spatula
- Colander
- Measuring spoons
- Measuring cups
Instructions
How to make this vegan hummus recipe
- To make this recipe you can use canned chickpeas in water ( the easiest and quickest method) or dried chickpeas which take a little longer to prepare
- If using canned chickpeas: drain, rinse and they are ready to be used
- If using dried chickpeas soak overnight: Drain, add to a pot with fresh water and boil for 1 to 2 hours or until soft. The longer you let them soak before cooking, the quicker they will cook.
- Place the tahini and lemon juice in the food processor and pulse until creamy, about 1 – 2 minutes
- Add the chickpeas, garlic and water and pulse for another 2 minutes
- all the ingredients in the food processor (including the Cumin if using) and blend until smooth. Pulse for 1 – 2 minutes, scrape down the sides of the processor and continuing pulsing until it (3 – 5 minutes)
- Taste and add more lemon if you would like it more zest and more tahini if you would like it creamier
Tips for this hummus recipe
- If using dried chickpeas remember to soak overnight for 12 – 24 hours, rinse thoroughly. Boil with 2-4 gloves of raw garlic.
- Once you've mastered the basic recipe, experiment with the quantities of the ingredients to see how the flavor changes.
- Some recipes call for you to 'peel' the chickpeas. I've tried this and in my opinion, the effort involved doesn't enhance the flavor.
Notes
- As this recipe requires very few ingredients, try to use the highest quality possible for the most nutritional benefits.
- To make “Ice Cold” Water, simply place a few ice cubes in a glass of water for ~ 5 minutes, or stick a glass of water in the freezer for ~ 10 minutes.
Key nutrients
The nutritional information provided is approximate and can vary depending on your ingredients and tools.
Do you want more delicious vegan recipes?
Why not try out some of our alternative vegan meals that use a blend of different plant-based foods high in essential nutrients to achieve a delicious yet healthy result. These recipes will allow you to get creative with your cooking while still focussing on essential vegan nutrients and mouth-watering flavor.
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