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Healthy, Easy Hummus Recipes

Isn’t it awesome when healthy food tastes delicious, and it’s a snap to choose nutritious options over heavily processed ones…Especially when you need a quick bite? Hummus is one of those go-tos for me.

The earliest known recipe for hummus was recorded in a 13th century cookbook in Cairo, Egypt, and was said to have been eaten for breakfast, lunch and dinner. I don’t think I could eat hummus for every meal, but I do sure do enjoy this ancient Middle Eastern dip on a fairly regular basis.

Photo credit © Yuliia Kononenko @ 123rf
Photo credit © Yuliia Kononenko @ 123rf

Traditionally made with simple, whole-food ingredients – chickpeas, tahini, lemon, garlic and olive oil – hummus is simple to throw together when you’re craving a healthy, filling snack. As a dip for fresh, raw carrots, celery, peppers and green beans, it’s also an easy way to get your veggie quota for the day.

Here are some easy hummus recipes to enj, plus a few ways to doctor up store-bought hummus to be even more delicious.

Easy Garlic Hummus Recipe

Vervana crushed cold pressed lemon and garlic flavored olive oils with Vervana Italian Seasoning & Bread Dipping Spices

Drain the can of chickpeas and rinse. Place the chickpeas, lemon juice, tahini, crushed garlic, olive oil and a few grinds of salt blend in a food processor and blend on low until thoroughly combined and smooth. For an optional kick of zesty flavor, sprinkle in some Italian Seasoning & Dipping Blend. Add up to 1/4 cup of filtered water if needed. and blend. Serve with a sprig of fresh parsley on top and a drizzle of EVOO to taste.

Mexican Spicy Hummus Recipe

Drain the can of chickpeas, and rinse. Place the chickpeas, lime juice, crushed garlic, Jalapeño Garlic Olive Oil, Mexican Spice Blend and a few grinds of Savory Salt Blend in a food processor. Add  a little filtered water as needed and blend for 3 to 5 minutes on low until thoroughly combined and smooth. Serve with a sprinkle of Mexican Spice Blend on top and a drizzle of Jalapeño Garlic Olive Oil to taste.

Doctoring Up Store-Bought Hummus

If you have some store-bought hummus that you want to liven up, here are some ideas to make it taste homemade!

Health Benefits of Hummus

Hummus is just the kind of food I recommend as part of my anti-inflammatory PAMM (Pan-Asian Modified Mediterranean) diet, since it’s packed full of low-glycemic carbs, fiber, vitamins, protein, and monounsaturated fats (olive oil).

Nutrient-rich chickpeas (also known as garbanzo beans) are the main ingredient in hummus. One cup of cooked chickpeas contains 7 to 8 grams of fiber, which is great for the body and helps protect the GI tract from cancer. Chickpeas also contain a good amount of protein and fat to help us feel full and curb over-snacking. As legumes, chickpeas are low-glycemic. This means they don’t need much insulin to get digested, and are good foods to help prevent or control diabetes. Chickpeas are also full of essential vitamins and minerals that are integral to bodily functioning, such as Vitamin C, B vitamins, potassium, magnesium, and calcium, among others.

Another key hummus ingredient with a myriad of health benefits is garlic. Allicin, a sulfur compound in garlic which gives its characteristic aroma, helps promote healthy blood, blood pressure and cholesterol. It also promotes immunity against bacteria, viruses, parasites, fungi and other bugs that can make you sick.

You can’t make hummus without olive oil and I’ve long sung the praises of this “liquid gold”! As a cardiologist and anti-aging doctor, it’s one of my all-time favorite superfoods.  The primary source of fat in the heart-healthy Mediterranean diet, olive oil helps your body absorb certain nutrients and supports many vital bodily functions. But that’s not all – olive oil also contains antioxidant polyphenols, which means we get extra protection against environmental toxins because antioxidants fight free radicals that can damage our healthy cells. To get the most health benefits and best flavor, I recommend cold-pressed or extra-virgin olive oils (EVOOs) because they contain a higher percentage of the antioxidant polyphenols than lesser quality olive oils.

From my heart to yours,

P.S. Don’t miss a beat on delectably healthy eating – sign up to receive Vervana emails and get healthy recipes and exclusive offers delivered to your Inbox – including 10% off your first order!

Additional Reference: Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016;8(12):766. Published 2016 Nov 29. doi:10.3390/nu8120766

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