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Appetizer, Side, Vegetarian |468 calories per serving|10 minute recipe

Four Way Hummus

This content was last updated on February 11, 2020

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.

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Classic Hummus – Starter Recipe

Ingredients

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  • 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)
Makes 8 servings. Per serving: 89 calories, 3 g total fat (0 g saturated fat), 13 g carbohydrates, 3 g protein, 3 g dietary fiber, 160 mg sodium.

Directions

  1. Drain the chickpeas, reserving the liquid. Put the beans into a blender or food processor.
  2. Add the garlic, lemon juice, tahini, black pepper, and olive oil, as well as about half of the reserved bean liquid.
  3. Puree the bean mixture, adding additional bean liquid as necessary to produce a smooth, very thick, creamy dip. Season with salt, if desired.
  4. Pour the bean dip into a serving dish.
  5. Optional: garnish with additional chickpeas, a drizzle of olive oil and sprinkle of black pepper.

Smoky Pumpkin Hummus

Ingredients

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  • 3/4 cup Pumpkin, canned or cooked, pureed
  • 1 tsp Cumin seeds
  • 1/2 tsp Smoked paprika
  • 1 tbsp Pumpkin seeds
Makes 8 servings. Per serving: 124 calories, 5 g total fat (1 g saturated fat), 16 g carbohydrates, 5 g protein, 4 g dietary fiber, 44 mg sodium, 3 g sugar.

Directions

  1. Prepare classic hummus according to directions 1-2 in the recipe.
  2. Add the pumpkin, cumin seeds, smoked paprika and enough bean liquid to make a smooth, very thick, creamy dip.
  3. Pour the bean dip into a serving dish.
  4. Garnish with a drizzle of olive oil and sprinkle of smoked paprika, and pumpkin seeds.

Avocado Cilantro Hummus

Ingredients

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  • 1 Lemon, zested
  • 1 small Jalapeno pepper, quartered
  • 1 tbsp Fresh cilantro
  • 1 small Avocado
Makes 8 servings. Per serving: 142 calories, 8 g total fat (1 g saturated fat), 16 g carbohydrates, 4 g protein, 4 g dietary fiber, 162 mg sodium, 0 g sugar.

Directions

  1. Prepare classic hummus according to directions 1-2 in the recipe.
  2. Add the lemon zest, jalapeno, and cilantro to the blender or processor.
  3. Slice the avocado in half, remove the pit, and scoop out the flesh into the blender or processor.
  4. Puree the mixture, adding enough reserved bean liquid as necessary to produce a smooth, very thick, creamy dip.
  5. Pour the bean dip into a serving dish.
  6. Optional: garnish with a drizzle of olive oil, additional fresh cilantro, and paprika.

Olive Sun-Dried Tomato Hummus

Ingredients

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  • 1/3 cup Kalamata olives, pitted, drained
  • 1/3 cup Sun-dried tomatoes, sliced
  • 1 tsp Dried basil
Makes 8 servings. Per serving: 113 calories, 5 g total fat (1 g saturated fat), 15 g carbohydrates, 4 g protein, 3 g dietary fiber, 255 mg sodium, 1 g sugar.

Directions

  1. Prepare classic hummus according to directions 1-2 in the recipe.
  2. Add the kalamata olives, sun-dried tomatoes, and basil to the blender or food processor.
  3. Puree the mixture, adding reserved bean liquid as necessary to produce a smooth, very thick, creamy dip.
  4. Pour the dip into a serving dish.
  5. 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.

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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.

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Leave a comment

We love to hear from the community! If you made the recipe, please choose a star rating, too.

Quantity

5.0 rating
May 3, 2020

I love the idea of you adding the portion amounts! That is awesome, thank you so very much!!

Olga

Great recipes, but you forgot one thing

5.0 rating
February 11, 2020

In your Classic Hummus – Starter Recipe you forgot to add tahini in the ingredients list, but we can still figure it out from the recipe directions. I really like the recipes for the other four ways of serving hummus, thank you.

Mary Wickstrom
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