Let a basic four ingredient chickpea hummus guide you down the path to other easy hummus recipes. Just start with this Classic Hummus, then add a few extra ingredients to create a Smoky Pumpkin Hummus, Avocado Cilantro Hummus, and Olive Sun-Dried Tomato Hummus. The cancer-fighting benefits of pulses only add to the delicious advantages of this Four Way Hummus recipe.
Hummus has gone from eclectic Middle Eastern fare to classic American comfort food. We just can’t go a day without this creamy, flavorful dip, it seems. And it’s a good thing, as this chickpea-based spread is as healthful as it is delicious.
Classic Hummus – Starter Recipe
Ingredients
- 1 15-ounce can Chickpeas (garbanzo beans), with liquid
- 2 Garlic cloves
- 2 Tbsp. Lemon juice
- 2 Tbsp. tahini (sesame seed paste)
- 1/4 tsp. Ground black pepper
- 1 Tbsp. Extra virgin olive oil
- 1 Pinch Salt (optional)
Directions
- Drain the chickpeas, reserving the liquid. Put the beans into a blender or food processor.
- Add the garlic, lemon juice, tahini, black pepper, and olive oil, as well as about half of the reserved bean liquid.
- Puree the bean mixture, adding additional bean liquid as necessary to produce a smooth, very thick, creamy dip. Season with salt, if desired.
- Pour the bean dip into a serving dish.
- Optional: garnish with additional chickpeas, a drizzle of olive oil and sprinkle of black pepper.
Smoky Pumpkin Hummus
Ingredients
- 3/4 cup Pumpkin, canned or cooked, pureed
- 1 tsp Cumin seeds
- 1/2 tsp Smoked paprika
- 1 tbsp Pumpkin seeds
Directions
- Prepare classic hummus according to directions 1-2 in the recipe.
- Add the pumpkin, cumin seeds, smoked paprika and enough bean liquid to make a smooth, very thick, creamy dip.
- Pour the bean dip into a serving dish.
- Garnish with a drizzle of olive oil and sprinkle of smoked paprika, and pumpkin seeds.
Avocado Cilantro Hummus
Ingredients
- 1 Lemon, zested
- 1 small Jalapeno pepper, quartered
- 1 tbsp Fresh cilantro
- 1 small Avocado
Directions
- Prepare classic hummus according to directions 1-2 in the recipe.
- Add the lemon zest, jalapeno, and cilantro to the blender or processor.
- Slice the avocado in half, remove the pit, and scoop out the flesh into the blender or processor.
- Puree the mixture, adding enough reserved bean liquid as necessary to produce a smooth, very thick, creamy dip.
- Pour the bean dip into a serving dish.
- Optional: garnish with a drizzle of olive oil, additional fresh cilantro, and paprika.
Olive Sun-Dried Tomato Hummus
Ingredients
- 1/3 cup Kalamata olives, pitted, drained
- 1/3 cup Sun-dried tomatoes, sliced
- 1 tsp Dried basil
Directions
- Prepare classic hummus according to directions 1-2 in the recipe.
- Add the kalamata olives, sun-dried tomatoes, and basil to the blender or food processor.
- Puree the mixture, adding reserved bean liquid as necessary to produce a smooth, very thick, creamy dip.
- Pour the dip into a serving dish.
- Optional: garnish with additional olive oil, kalamata olives, sun-dried tomatoes, and black pepper.
Notes
To serve hummus as an appetizer, place a small serving dish of garnished hummus in the center of a platter. Arrange triangles of whole wheat pita bread and pieces of fresh raw vegetables, such as carrots, celery, bell peppers, mushrooms, asparagus, broccoli, and snow peas, on the platter.
Written for AICR and American Pulse Association by Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian, who is a plant-based food and nutrition expert, journalist, and blogger.
Sponsored By
If you're interested in becoming a corporate sponsor please contact our Corporate and Foundations Relations Department at [email protected]. All AICR Healthy Recipes meet AICR recipe guidelines and are reviewed and analyzed by AICR Registered Dietitians.
This recipe contains cancer fighting foods:
This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.
Recipes you might also love:
Leave a comment
We love to hear from the community! If you made the recipe, please choose a star rating, too.
Delicious!
Would recommend all!
Great Hummus Recipes
I tried several of these and then added a few twists of my own.
All really great! Love when fresh veggies are coming out. Just wish I had a lemon or lime grove in my back yard!
