Hummus is a spread or dip popular in the Mediterranean and Middle East. The main ingredients in hummus, which is rich in protein, fiber, and heart-healthy fats, are:<\/p>\n
- \n
![\"chick](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-71182239-s-2015-300x200.jpg\")
Chickpeas, black beans, soybeans, lentils, carrots, beets, or other vegetables<\/strong><\/li>\n- Tahini, a paste made from ground sesame seeds<\/strong><\/li>\n
- Olive oil<\/strong><\/li>\n
- Lemon juice<\/strong><\/li>\n
- Garlic<\/strong><\/li>\n
- Salt<\/strong><\/li>\n
- Other seasonings as desired<\/strong><\/li>\n
- Additional ingredients <\/strong>(such as nuts, seeds, avocados, cilantro, yogurt, etc.) depending on the recipe<\/li>\n<\/ul>\n
To reap all of the heart-healthy benefits hummus offers, the ingredients are blended together to the desired texture, and used to spread over veggies. Dip the following foods in hummus for a nutritious treat:<\/p>\n
- \n
![\"vegetables](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-15627903-s-2015-300x199.jpg\")
Carrots<\/strong><\/li>\n- Celery<\/strong><\/li>\n
- Cucumbers<\/strong><\/li>\n
- Tomatoes<\/strong><\/li>\n
- Chicken<\/strong><\/li>\n
- Pretzels<\/strong><\/li>\n
- Whole-grain toast<\/strong><\/li>\n
- Pita bread or pita chips<\/strong><\/li>\n
- Black bean chips<\/strong><\/li>\n
- Whole-grain crackers<\/strong><\/li>\n<\/ul>\n
Because of the nutritional content of hummus, it helps fill you up for long time periods and curb cravings for added sugar and other junk foods.<\/p>\n\t\t
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\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\nHummus Nutrition Facts<\/b><\/strong><\/span><\/h2>\n
The following nutritional information usually applies to traditional hummus recipes:<\/p>\n
Serving size: 2 tablespoons<\/p>\n
Calories: 70<\/b><\/strong><\/p>\n
Fat: 5 grams<\/b><\/strong><\/p>\n
Protein 2 grams<\/b><\/strong><\/p>\n
Carbohydrates: 4.5 grams<\/b><\/strong><\/p>\n
Fiber: 2 grams<\/b><\/strong><\/p>\n
The exact number of calories and other macronutrients in hummus depends on the portion size, recipe, and ingredients used.<\/p>\n
Mouth-Watering, Nutritious Hummus Recipes <\/b><\/strong><\/span><\/h2>\n
Having the right recipes on hand makes preparing homemade hummus easy and fun. Simply grab a blender or food processor, collect ingredients based on your food preferences, and enjoy! Use the following heart-healthy hummus recipes when weight loss or healthy weight management is your goal.<\/p>\n
<\/p>\n
Recipe #1 Traditional Hummus<\/b><\/strong><\/span><\/h3>\n
Traditional hummus is easy to make but tastes delicious, nonetheless. You\u2019ll need the following ingredients:<\/p>\n
Ingredients<\/b><\/strong><\/p>\n
- \n
![\"hummus](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/cucumber-hummus-turkey-300x214.png\")
2 15-ounce cans of chick peas, rinsed and drained<\/li>\n- 1\/3 cup of water<\/li>\n
- 1\/4 cup of tahini paste<\/li>\n
- 2 cloves of crushed garlic<\/li>\n
- 3 tablespoons of lemon juice<\/li>\n
- 2 tablespoons of olive oil<\/li>\n
- 3\/4 teaspoon of salt<\/li>\n
- 1\/4 teaspoon of pepper<\/li>\n<\/ul>\n
Instructions<\/b><\/strong><\/p>\n
- \n
- Place the chick peas and garlic in a food processor, and pulse until chopped.<\/li>\n
- Add the remaining ingredients and blend the mixture until smooth.<\/li>\n
- Refrigerate the hummus until chilled, garnish with lemon slices if desired, and enjoy!<\/li>\n<\/ol>\n
#2 Roasted Red Pepper Hummus<\/b><\/strong><\/span><\/h3>\n
For a little extra kick to traditional hummus, replace it with this roasted red pepper hummus recipe.<\/p>\n
Ingredients<\/b><\/strong><\/p>\n
- \n
![\"hummus](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-126107150-m-2015-200x300.jpg\")
2 15-ounce cans of chick peas, rinsed and drained<\/li>\n- 3\/4 cup of jarred (drained) roasted red peppers<\/li>\n
- 1\/3 cup of water<\/li>\n
- 1\/4 cup of tahini paste<\/li>\n
- 2 cloves of crushed garlic<\/li>\n
- 2 tablespoons of lemon juice<\/li>\n
- 2 tablespoons of olive oil<\/li>\n
- 3\/4 teaspoon of smoked paprika<\/li>\n
- 1\/2 of teaspoon of salt<\/li>\n
- 1\/4 teaspoon of pepper<\/li>\n<\/ul>\n
Instructions<\/b><\/strong><\/p>\n
- \n
- Combine all of the ingredients in a blender or food processor and pulse for about 60 seconds.<\/li>\n
- Blend the mixture until smooth.<\/li>\n
- Refrigerate the hummus until you\u2019re ready to serve and enjoy!<\/li>\n<\/ol>\n
#3 Roasted Garlic and White Bean Hummus<\/b><\/strong><\/span><\/h3>\n
Instead of using traditional chick peas as your main hummus ingredient, alter the recipe to include white beans instead.<\/p>\n
Ingredients<\/b><\/strong><\/p>\n
- \n
![\"hummus](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-199946258-s-2015-300x225.jpg\")
2 15-ounce cans of cannellini beans, rinsed and drained<\/li>\n- 1\/3 cup of water<\/li>\n
- 1\/4 cup of tahini paste<\/li>\n
- 6 cloves of crushed roasted garlic<\/li>\n
- 2 tablespoons of lemon juice<\/li>\n
- 3 tablespoons of olive oil<\/li>\n
- 3\/4 teaspoon of salt<\/li>\n
- 1\/2 teaspoon of cumin<\/li>\n
- 1\/4 teaspoon of pepper<\/li>\n
- 1\/4 teaspoon of smoked paprika<\/li>\n
- 5 fresh basil leaves<\/li>\n<\/ul>\n
Instructions<\/b><\/strong><\/p>\n
- \n
- Combine all the ingredients in a blender and pulse the mixture until chopped.<\/li>\n
- Blend the mixture until smooth.<\/li>\n
- Refrigerate the hummus until you\u2019re ready to serve it, garnish with parsley or pine nuts if desired, serve, and enjoy!<\/li>\n<\/ol>\n
#4 Carrot, Red Lentil, and Walnut Hummus<\/b><\/strong><\/span><\/h3>\n
Try a unique twist to traditional hummus by using carrots, red lentils, and walnuts instead of chick peas! This recipe is as delicious as it is nutritious.<\/p>\n
Ingredients<\/b><\/strong><\/p>\n
- \n
![\"walnut](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-116001856-s-2015-300x199.jpg\")
4 medium-sized carrots, roasted in olive oil<\/li>\n- 2 cups of water<\/li>\n
- 1\/2 cup of cooked and rinsed red lentils<\/li>\n
- 1\/4 cup of fresh cilantro leaves<\/li>\n
- 2 1\/2 tablespoons of olive oil<\/li>\n
- 2 tablespoons of tahini paste<\/li>\n
- 1 tablespoon of lemon juice<\/li>\n
- 1 clove of crushed garlic<\/li>\n
- 3\/4 teaspoon of salt<\/li>\n
- 3\/4 teaspoon of ground coriander<\/li>\n
- 1\/2 teaspoon of ground cumin<\/li>\n
- 1\/2 teaspoon of curry powder<\/li>\n
- 1\/4 teaspoon of pepper<\/li>\n
- 1\/4 cup of walnuts<\/li>\n
- Pumpkins seeds for garnish<\/li>\n<\/ul>\n
Instructions<\/b><\/strong><\/p>\n
- \n
- Roast carrots in 1 tablespoon of olive oil on a large baking sheet at 400 degrees Fahrenheit for 25 to 30 minutes.<\/li>\n
- Combine the roasted carrots with the remaining ingredients in a blender and pulse for about 60 seconds.<\/li>\n
- Blend the mixture until smooth.<\/li>\n
- Refrigerate the mixture until you\u2019re ready to serve, garnish with pumpkin seeds, and enjoy!<\/li>\n<\/ol>\n
#5 Avocado Salsa Verde Hummus<\/b><\/strong><\/span><\/h3>\n
When you\u2019re in the mood for hummus that\u2019s refreshing and loaded with heart-healthy fats, try this avocado salsa verde hummus recipe that\u2019s sure to be a hit with your entire family.<\/p>\n
Ingredients<\/b><\/strong><\/p>\n
- \n
![\"avocado](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-89761900-s-2015-300x199.jpg\")
2 15-ounce cans of chick peas, rinsed and drained<\/li>\n- 1 1\/2 medium ripe avocado, chopped<\/li>\n
- 1\/3 cup of water<\/li>\n
- 1\/4 cup of tahini paste<\/li>\n
- 2 tablespoons of plain Greek yogurt<\/li>\n
- 2 cloves of crushed garlic<\/li>\n
- 2 tablespoons of lime juice<\/li>\n
- 3\/4 teaspoon of salt<\/li>\n
- 1\/4 teaspoon of pepper<\/li>\n
- 1\/4 teaspoon of ground cumin<\/li>\n
- 1\/2 cup of salsa verde for a garnish<\/li>\n<\/ul>\n
Instructions<\/b><\/strong><\/p>\n
- \n
- Combine all ingredients (except the salsa verde) in a large food processor.<\/li>\n
- Blend the mixture until smooth.<\/li>\n
- Refrigerate the hummus until you\u2019re ready to serve it.<\/li>\n
- Top hummus with 1\/2 cup of salsa verde and enjoy!<\/li>\n<\/ol>\n
Click here to see Hummus Recipes #6-12<\/a><\/p>\n
#6 Edamame Pistachio Hummus<\/b><\/strong><\/span><\/h3>\n
This vegan, gluten-free hummus recipe is loaded with flavor and heart-healthy nutrients \u2013 and it tastes delicious too!<\/p>\n
Ingredients<\/b><\/strong><\/p>\n
- \n
![\"](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-135534840-s-2015-300x255.jpg\")
2 cooked cups of shelled edamame<\/li>\n- 2 tablespoons of tahini paste<\/li>\n
- 3\/4 cups of shelled pistachios<\/li>\n
- 2 tablespoons of olive oil<\/li>\n
- 3 crushed garlic cloves<\/li>\n
- 2 tablespoons of fresh lemon juice<\/li>\n
- 2 tablespoons of chopped parsley<\/li>\n
- 1 tablespoon of lemon zest<\/li>\n
- 3\/4 teaspoon of salt<\/li>\n
- 1\/2 teaspoon of coriander<\/li>\n<\/ul>\n
Instructions<\/b><\/strong><\/p>\n
- \n
- Combine all ingredients in a food processor until the mixture becomes smooth.<\/li>\n
- Chill and serve the hummus with veggies or pita chips.<\/li>\n<\/ol>\n
#7 Beet and Yogurt Hummus<\/b><\/strong><\/span><\/h3>\n
When you\u2019re in the mood to change things up a bit, consider this brightly-colored, nutrient-dense beet and yogurt hummus recipe.<\/p>\n
Ingredients<\/b><\/strong><\/p>\n
- \n
- 3 medium-sized beets<\/li>\n
- 4 cloves of crushed garlic<\/li>\n
- 1\/2 cup of tahini paste<\/li>\n
- 1 cup of plain nonfat Greek yogurt<\/li>\n
- 1\/4 cup of fresh lemon juice<\/li>\n
- 1 teaspoon of salt<\/li>\n
- 1\/4 teaspoon of pepper<\/li>\n
- 1 tablespoon of olive oil<\/li>\n<\/ul>\n
Instructions<\/b><\/strong><\/p>\n
- \n
- Completely cover the beets in aluminum foil in and roast them in the oven at 375 degrees Fahrenheit for about 65 minutes.<\/li>\n
- Allow the beets to cool and remove the skin.<\/li>\n
- Cut the beets into cubes and add them to a food processor with all the other hummus ingredients.<\/li>\n
- Blend the mixture until smooth, garnish with parsley if desired, and enjoy!<\/li>\n<\/ol>\n
#8 Roasted Corn and Jalapeno Hummus<\/b><\/strong><\/span><\/h3>\n
This simple humus recipe combines corn and jalapenos with chick peas to add a unique twist to traditional hummus \u2013 and of course an extra kick. Your entire family will love this non-traditional hummus variation.<\/p>\n
Ingredients<\/b><\/strong><\/p>\n
- \n
- 1 15-ounce can of rinsed and drained chick peas<\/li>\n
- 1\/2 cup of cooked yellow sweet corn<\/li>\n
- 2 medium jalapeno peppers, roasted<\/li>\n
- 3 tablespoons of olive oil<\/li>\n
- 1\/2 teaspoon of salt<\/li>\n
- 1\/2 teaspoon of pepper<\/li>\n<\/ul>\n
Instructions<\/b><\/strong><\/p>\n
- \n
- Roast the jalapenos in a broiler or grill them, and let them cool completely.<\/li>\n
- Pulse the chick peas, corn, and peppers in a food processor until well combined.<\/li>\n
- Add the olive oil, salt, and pepper, and blend until smooth.<\/li>\n
- Refrigerate the hummus until you\u2019re ready to serve it and enjoy!<\/li>\n<\/ol>\n
#9 Smoky Eggplant Hummus<\/b><\/strong><\/span><\/h3>\n
Add smoked paprika and eggplant to traditional hummus for an extra boost of flavor.<\/p>\n
Ingredients<\/b><\/strong><\/p>\n
- \n
![\"hummus](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-117371650-m-2015-200x300.jpg\")
1 large eggplant<\/li>\n- 1 15-ounce can of rinsed and drained cannellini beans<\/li>\n
- 1\/4 cup of tahini paste<\/li>\n
- 2 tablespoons of olive oil<\/li>\n
- 2 tablespoons of water<\/li>\n
- 3 tablespoons of fresh lemon juice<\/li>\n
- 2 crushed garlic cloves<\/li>\n
- 2 teaspoons of smoked paprika<\/li>\n
- 3\/4 teaspoon of salt<\/li>\n<\/ul>\n
Directions<\/b><\/strong><\/p>\n
- \n
- Prick the eggplant with a fork, grill it on high heat for about 25 minutes until it\u2019s tender, and let it cool.<\/li>\n
- Scoop out the flesh of the eggplant and place it in a food processor.<\/li>\n
- Add the remaining hummus ingredients and pulse a few times.<\/li>\n
- Blend the mixture until it becomes smooth, let the mixture cool, an enjoy!<\/li>\n<\/ol>\n
#10 Roasted Mushroom Hummus<\/b><\/strong><\/span><\/h3>\n
Adding roasted mushrooms to hummus enhances the flavor and increases the vitamin and mineral content of traditional hummus recipes. This mushroom hummus recipe is quick and easy to prepare.<\/p>\n
Ingredients<\/b><\/strong><\/p>\n
- \n
- 2 1\/2 cups of sliced portabella mushrooms<\/li>\n
- 1 15-ounce can of rinsed and drained chick peas<\/li>\n
- 1\/2 cup of olive oil<\/li>\n
- 1\/3 cup of tahini<\/li>\n
- 1\/4 cup of water<\/li>\n
- 2 crushed garlic cloves<\/li>\n
- 2 tablespoons of lemon juice<\/li>\n
- 1 tablespoon of chopped parsley<\/li>\n
- 3\/4 teaspoon of salt<\/li>\n
- 1\/4 teaspoon of pepper<\/li>\n<\/ul>\n
Instructions<\/b><\/strong><\/p>\n
- \n
- Drizzle mushrooms with a small amount of olive oil on a baking sheet, and roast at 425 degrees Fahrenheit for about 15 minutes or until brown.<\/li>\n
- Remove the mushrooms from the oven and let them cool.<\/li>\n
- Combine the remaining ingredients in a food processor and pulse until chopped.<\/li>\n
- Add mushrooms and pulse again.<\/li>\n
- Blend the mixture until smooth.<\/li>\n
- Chill the hummus, garnish with additional mushrooms if desired, and enjoy!<\/li>\n<\/ol>\n
#11 Sweet Pea Hummus<\/b><\/strong><\/span><\/h3>\n
Replace chick peas with frozen green peas in this mouth-watering sweet pea hummus recipe.<\/p>\n
Ingredients<\/b><\/strong><\/p>\n
- \n
- 1 cup of frozen (defrosted) peas<\/li>\n
- 2 tablespoons of fresh basil<\/li>\n
- 8 fresh mint leaves<\/li>\n
- 1\/4 cup of tahini<\/li>\n
- 1\/4 cup of nutritional yeast<\/li>\n
- 2 cloves of crushed garlic<\/li>\n
- 2 tablespoons of olive oil<\/li>\n<\/ul>\n
Instructions <\/b><\/strong><\/p>\n
- \n
- Combine all ingredients in a blender.<\/li>\n
- Blend until you reach the desired consistency, serve, and enjoy!<\/li>\n<\/ol>\n
#12 Black Bean Hummus<\/b><\/strong><\/span><\/h3>\n
Change up the color and flavor of your hummus by using black beans instead of chick peas in this mouth-watering black bean hummus recipe<\/u><\/a>.<\/p>\n
Ingredients<\/b><\/strong><\/p>\n
- \n
![\"black](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-80323310-s-2015-300x199.jpg\")
2 1\/2 cups of rinsed and drained black beans<\/li>\n- 1 jalapeno pepper<\/li>\n
- 1\/4 cup of lime juice<\/li>\n
- 1\/4 cup of almond butter<\/li>\n
- 2 teaspoons of ground cumin<\/li>\n
- 1 teaspoon of dried thyme<\/li>\n
- 1\/2 teaspoon of salt<\/li>\n
- 1\/2 teaspoon of ground chipotle<\/li>\n<\/ul>\n
Instructions<\/b><\/strong><\/p>\n
- \n
- Combine all the ingredients in a food processor and blend until smooth.<\/li>\n
- Refrigerate the hummus until you\u2019re ready to serve it and enjoy!<\/li>\n<\/ol>\n
#13 Smoky Pumpkin Hummus<\/b><\/strong><\/span><\/h3>\n
- Celery<\/strong><\/li>\n
- Tahini, a paste made from ground sesame seeds<\/strong><\/li>\n