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If you managed to read this post, you know that I love beans and legumes in any way. And today I bring you another easy and tasty chickpea-based recipe: a homemade hummus without tahini recipe! Not only is it tasty and highly versatile, but it’s packed with nutrients due to its very ingredients. For example, it’s rich in fiber, protein, folate, and iron from the chickpeas. It’s also a very good source of monounsaturated fat and vitamin E from the olive oil. In addition, it contains sulfuric compounds from the garlic, which may have a protective effect against cancer.
Where does hummus come from?
This hummus recipe is very in tune with the properties of the Mediterranean Diet, due to the types of ingredients and nutrients it has. Traditionally, hummus is prepared with chickpeas, and it’s usually seasoned with paprika and olive oil. However, it is not known exactly where hummus comes from. It ‘s been traced to Palestine, Egypt, Greece and other countries in the Middle East.
Did you know: “Hummus” is the Arabic word for “chickpea”
How to make hummus with canned chickpeas and without tahini
This healthy hummus recipe, created by my friend Loyda from Gustositos Lacen Lacen (she’s a cooking genius!), is made with very easy-to-find ingredients. In fact, it’s prepared with canned chickpeas, which are very economical and shelf stable.
Hummus is traditionally made with tahini, a paste made from sesame seeds, but this ingredient is not really available in many supermarkets here in Puerto Rico. However, this recipe does not need it, and you’ll see that it’s just as tasty without it. In addition, it’s better than the hummus that’s available in the supermarket since it doesn’t have excess sodium or other additives. And it’s more budget friendly to boot!
How to make homemade hummus
As for the preparation, it couldn’t be easier! Just mix the ingredients in a food processor, or even your Nutribullet or Ninja blender if you have one, and that’s it! An easy, homemade hummus recipe ready to be gobbled up.
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After blending all the ingredients into a smooth consistency, the hummus dip is served on a plate. If the texture is too thick, you can add a little water slowly. Serve with a drizzle of olive oil and ground paprika on top, if desired.
How long does hummus last in the fridge?
Hummus lasts about three days in the fridge, as long as it is stored in an airtight container. If it’s been more than three days and the consistency and smell have changed, it’s time to throw it away.
If you have a large amount of leftover hummus, you can store it in the freezer for up to 4 months, in small batches (no more than 12 oz per container). You can add a thin layer of olive oil on top before freezing to preserve its moisture. Defrost in the fridge the night before or a couple of hours before using. Then mix well and serve.
What to eat with hummus dip
Hummus is very versatile and inexpensive. With just a couple of basic ingredients you can create different dishes. You can use it:
As an appetizer: Use it as a dip for chopped vegetables, crackers, pita chips, tortillas, etc. It’s also a very convenient snack, especially for children.
In sandwiches: Spread the hummus on slices of whole wheat bread and add spinach, tomatoes, chopped red onion, chopped bell peppers, or any other vegetable you like.
In wraps or pita pockets: Just add hummus and vegetables, such as chopped cucumber, romaine lettuce, grated carrots, alfafa sprouts, and feta cheese, for a satisfying lunch.
As a salad dressing: In a blender, mix hummus with a little vinegar, garlic, salt and pepper to taste and you have a creamy and nutritious dressing for your salads.
Quick Homemade Hummus Recipe Without Tahini
Homemade Hummus Without Tahini Recipe
- 1 can (14 oz) chickpeas, drained
- ¼ cup white or red onion, chopped
- 1 fresh garlic clove
- ½ cup fresh parsley
- 1 canned roasted red pepper, drained
- ¼ cup olive oil extra virgin
- 2 tbsp lemon juice
- salt and pepper, to taste
- ground paprika optional
- additional olive oil optional
- Place the chickpeas in a food processor or high-speed blender
- Add the onion, parsley, garlic, red pepper, oil, lemon juice, salt and pepper
- Process all the ingredients until smooth
- You can season with a splash of olive oil and ground paprika, if you wish
- Serve as an appetizer with chopped vegetables, pita chips or tortillas. You can also use it in sandwiches, pitas or wraps
So give this hummus without tahini recipe a try and you’ll find that having hummus available anytime is easier than you thought. And if you make this recipe, don’t forget to tell me how it went below in the comments section!
Hi! I’m Melissa, Registered Dietitian and mother of two dragons. When I’m not talking nutrition you can find me rolling around the floor with my kids, sewing, crafting, cooking or missing the 90s (seriously, music just isn’t the same). Read More…