Prep Time: 15 minutes (+ at least 4 hours if using dried chickpeas)
Cook Time: 0!
Difficulty (out of 5):
The classic hummus is also good, but if you want to spice things up, try some of these variations!
I wish I knew when my love for hummus started, but it’s only grown in the last few years. I find hummus to be a perfect addition to literally almost anything: chips/crackers, vegetables, salads, sandwiches, eggs, rice bowls, and the list goes on and on. And since chickpeas themselves aren’t salty, you can even make some dessert hummus to have with fruits! I haven’t tried it yet, but it’s on my hummus bucket list.
Okay so what’s so great about hummus? Besides the immense joy it gives you as the Mediterranean flavors burst in your mouth. The main ingredients of this recipe are chickpeas and tahini. Let’s break them down a bit.
Chickpeas (aka garbanzo beans) are part of the legume family, originally from the Middle East. In terms of macros, they’re mainly carbs, but they also have pretty high amounts of protein and fiber. The protein content is similar to that of lentils and black beans, making chickpeas a good source of plant protein. Chickpeas are almost a complete protein, but they lack 1: methionine (an amino acid that sustains our liver health as well as wound healing).
Also, the fiber in chickpeas is mainly soluble fiber (meaning it dissolves in water and forms a gel-like substance in your intestines) which helps your body pass along food more easily! Aka it helps you poop.
Tahini is a paste made from ground toasted sesame seeds. Tahini is a good source of copper (which helps iron absorption and blood clotting) as well as selenium (which helps with immune health and decreasing inflammation). Although tahini may seem high in fats, since most of it are unsaturated, these fats are actually beneficial to our hearts.
Since tahini is from sesame seeds, it also provides benefits of sesamin and sesamolin, both of which are lignans (a specific plant compound) that can help balance hormone levels and boost the immune system!
To be honest, I don’t think there is too big of a difference in terms of nutrition and hummus consistency. The only thing I’d look out for is if the canned chickpeas have added sodium that I would try to avoid. Although soaking and cooking dried chickpeas takes more time, there is a certain satisfaction to doing it all yourself :) However, if you’re short on time, canned chickpeas seem like the way to go!