Clean Eating Hummus

by The Gracious Pantry on April 7, 2010

Clean Eating Hummus

I have a love/hate relationship with hummus. I absolutely adore the stuff. But when I try to buy it in the store, it either costs an arm and a leg, or it has added sugar. Something I avoid completely.

I finally got fed up and tried my hand at making my own. And you know what? It was easy! All you need is a food processor or a hand blender (a regular blender will work fine too.).

And if you’re wondering what to do with a large batch of hummus, here are some ideas:

  • Use it in place of salad dressing
  • Use it on sandwiches instead of mayo or other condiments
  • Use it as a dip for veggies and clean eating chips
  • Spread it over a tortilla and make a wrap with chicken & veggies
Clean Eating Hummus
(Makes 3 cups or 12 servings)

Ingredients
2 cans chickpeas
Juice of 1 lemon
1/2 cup tahini
1/2 tsp. salt
1 clove of fresh garlic (2 garlic cloves if you don’t have to talk to anybody the next day)
Water (optional) – just enough to get the right consistency

Directions

Step 1 – Place all ingredients in your food processor and blend until smooth (Please remember to put the lid on before you turn on the processor!).

Note: If your Hummus is too thick, add either more lemon juice (that would be my choice), or a little water to loosen it up a bit.

Eat and Enjoy!

Nutritional Content
1 serving = 1/4 cup

Calories: 145
Total Fat: 6 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 0 gm
Sodium: 318 mg
Carbohydrates: 18 gm
Dietary fiber: 4 gm
Sugars: 0 gm
Protein: 5 gm
Estimated Glycemic Load: 7

Nutritional Information estimated at Nutritiondata.com. Data may not be accurate.

Munchkin Helpers:

If you have little ones, here’s how they can help (With close supervision, of course).

Let the little ones empty the measured ingredients into the processor. Let them watch it blend. My little guy loves to watch the food go round and round.

Caution: Any time a child is in the kitchen, they will require close supervision. Munchkin Helpers suggestions should be applied with common sense to your own child, taking their own capabilities into account. Do not assume that because it says here that your child can do something, that they can, in fact do it. Please use common sense when in the kitchen with your child(ren).

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  • http://www.suzeatsclean.com Suzanne

    Thanks for the recipe! I started making my own hummus recently when I realized how much money I was spending by buying it at the store! By making my own, I save money, I know exactly what goes into it, and really it tastes just as good. It’s a win/win!

  • http://www.thegraciouspantry.com The Gracious Pantry

    Suzanne, you are so right! Buying hummus is hugely expensive. And since it’s not hard to make, there’s really no reason not to!

  • trude wofford

    I also love hummus, but its the fat as well as the sugar that I avoid, so I add less tahini only about 1 tbsp, the great taste is still there but not as much fat!

  • http://www.thegraciouspantry.com The Gracious Pantry

    Trude – Yes, it does cut down. I just like the stronger tahini taste. I’ve always like strong flavors.

  • Amy

    does it cut down the calorie intake too if you use less tahinni?

  • http://www.thegraciouspantry.com The Gracious Pantry

    Amy – I’m sure it would. Anytime you reduce an ingredient it will lower the caloric content. You can also cut the portion in half if you don’t want to sacrifice the flavor.

  • Cari

    Do you rinse the beans very well before making? Does that reduce the sodium at all or are the nutritional numbers figured using rinsed beans?

  • http://www.thegraciouspantry.com The Gracious Pantry

    Cari – I don’t make it a point to rinse them, but you can if you like. If the sodium is of great concern, try cooking the beans from scratch. It might take a little longer, but you’ll definitely cut down on the sodium.

  • http://emworksathome.wordpress.com Emily

    I can’t seem to locate a place that has Tahini. Do I need to get to a Trader Joe’s or Whole Foods?

  • http://www.thegraciouspantry.com The Gracious Pantry

    Emily – Either one of them will have it, or you can make your own. I don’t have a recipe, but it would be easy enough to google one.

  • Natasha

    I will try this one….always looking for good snacks!! :)

  • Carrie

    Yummy! Just made this. Kiddos love it too!

  • http://www.thegraciouspantry.com The Gracious Pantry

    Natasha – Fantastic! Hope you enjoy it!

  • http://www.thegraciouspantry.com The Gracious Pantry

    Carrie – Yay! That’s always a bonus! lol

  • Carolyn Thall

    I love making humus for the week (my kids eat it, too), and I try to do it with bean soaked overnight then rinsed and boiled about 25 minutes. If I put the beans on to boil when we come downstairs in the morning, they are done well before we head out the door for school. IMHO the flavor is way better with home-cooked beans. And it’s even cheaper! Doing my own beans (of all types, though I keep cans around just in case) sounded time-consuming at first, but it has become a habit that I really enjoy.

  • http://www.thegraciouspantry.com The Gracious Pantry

    Carolyn – I would have to agree. Homemade is always better. I recently started cooking beans in my crock pot and I swear I’ll never eat canned beans again! Delish!

  • Luisa Senour

    That is a great basic hummus recipe. Don’t forget that you can make it your own by adding things you enjoy. I have added serrano peppers and cilantro with lime juice instead of lemon for a spicy fish/chicken taco spread. I have also added roasted tomatoes and bell peppers. The choices are limitless. I have even made it with black beans instead of chickpeas. Sorry I had to interject…….I love me some hummus:)

  • http://www.thegraciouspantry.com The Gracious Pantry

    Luisa – I don’t mind at all! I know there are a lot of ways to fix it. But for some reason, I’m stubborn. I love the plain stuff. Once, I added cumin, and it was good, but that’s as adventurous as I’ve gotten. Thanks for the ideas!

  • Sonja

    I have made an edamame hummus before and it is really good. I just substituted the edamame for the garbanzo beans and silken tofu for the tahini. I was a little skeptical before I made it because I have never made anything with tofu before but it was great :)

  • Anonymous

    Sonja – That’s great! I haven’t tried that one. Thanks for the tip!

  • Karen

    Sounds sooo good!! I’m gonna try this out for Thanksgiving for my veggie tray:)

  • Anonymous

    Karen – Oh yes! That would be yummy!

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