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