Humble Hummus

So versatile!

Humble Hummus

There are a gazillion hummus brands on the shelves. I dare you to find one without oil! It’s tough. ¬†Hummus doesn’t need oil because the tahini has plenty of its own healthy fat. Of course, you can omit the tahini if you want to make a fat-free version. But my favorite hummus is the Israeli kind with tahini and no citrus. Also, my Italian step-dad makes his without lemon, as well. So it’s really up to you! Hummus is so easy to make and pretty forgiving if you don’t get the measurements exactly right. I love hummus layered up with veggies and pickles on a sandwich or wrap. It’s great for dipping vegetables, and I have even used it as a pasta sauce! And you can thin it out as a salad dressing.

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Humble Hummus

recipe from Lisa Rice's Kitchen Plantastic


3 cups (or 2 cans) chickpeas, drained and reserve liquid (aquafaba!)

1/4 cup tahini (or less – you can start with a Tbs and add to taste. I like a lot!)

1 large garlic clove (or more! Start with one and taste)

1 tsp ground cumin

1 tsp sea salt (or reduce or omit)

optional: juice of 1 lemon

optional: fresh or dried parsley

Variation: if you can get your hands on some Zaatar seasoning, try adding a spoonful or using it as a garnish – it really elevates your hummus! Do you have a favorite seasoning blend? Try it in or on your hummus! It’s also nice with a little oil-free olive tapenade on top.

Get creative!: try adding a cooked beet, for beet hummus. Or an oil-free roasted red pepper for a roasted red pepper hummus. So many ways to make hummus. Play around using this is your base and make it your own!


Put everything in a food processor and blend. While the processor is running, drizzle in the chickpea water slowly until you get a nice creamy consistency.

Serve with warmed or toasted whole grain pita bread, on a sandwich or bagel, in a wrap or with carrots, celery and whole grain crackers (we love Mary’s Gone).

Lisa Rice

Sr. Health Mentor & Director of Content and Promotion