Hummus is an incredibly healthy, tasty and versatile food that can be eaten as a snack or put in sandwiches or eaten with salads. It is a staple in my diet.

Chickpeas are the main ingredient and studies suggest they are the healthiest bean to consume.

Studies show they have multiple health benefits and can potentially reduce the risk of cancer. A recent study concluded consuming chickpeas and/or hummus helps prevent the development and progression of several chronic diseases such as heart disease and promote weight loss.

They are also high in protein and fibre and contain many essential vitamins and minerals such as folate, manganese and iron.

The other main ingredients are tahini (sesame seeds), lemon and garlic and these are also very healthy providing many vitamins and minerals such as vitamin C .

However, most store bought versions are high in oil and preservatives and lower in the healthy ingredients listed above. Therefore, I tend to make my own and you can too. The good news is that it’s really simple!

All the below recipes use dried chickpeas. This generally makes for a creamier and tastier hummus and is cheaper than buying cans of chickpeas and just requires soaking and cooking the chickpeas beforehand.

METHOD FOR ALL:

(For all recipes, makes 1 bowl)

Soak the chickpeas for 8 hours, bring to the boil in a saucepan and simmer for about 30 minutes until soft. Drain and combine with all the other ingredients in a blender and blend for 1-2 minutes to create your hummus.

Simple hummus

• 150g cooked chickpeas
• 3 garlic cloves
• 2 tbsp tahini
• 1 lemon juiced

Spiced lemon hummus

• 150g cooked chickpeas
• 3 garlic cloves
• 2 tbsp tahini
• 1 lemon juiced
• 1/2 tsp sea salt
• 1 tsp paprika
• 1 tsp cumin
• 5 tbsp water

Sweet sun dried tomato hummus

• 150g cooked chickpeas
• 5 sundried tomatoes (soaked for 30 mins)
• 3 garlic cloves
• 2 tbsp tahini
• 1/2 lemon juiced
• 1 tsp cinnamon
• 5 tbsp water

Red pepper hummus

• 150g cooked chickpeas
• 1 red pepper
• 3 garlic cloves
• 2 tbsp tahini
• 1/2 lemon juiced
• 1/2 tsp paprika
• ½ tsp sea salt
• 5 tbsp water

Roasted garlic hummus

• 150g cooked chickpeas
• 8 roasted garlic cloves
• 2 tbsp tahini
• 1 lemon juiced
• 1 tsp cumin
• 1/2 tsp sea salt
• 5 tbsp water

Start small and experiment

You don’t have to use high calorie sauces or chutneys for a tasty sauce to have with your salad or sandwich.

Pick just one of the above and give it a try. Or start by making the simple hummus recipe which is delicious on its own.

Experiment with ingredients and find what works for yourself.

If you have any comments or feedback please leave a comment or contact me and I would be happy to help.