Hummus is such a great and simple dip to make at home. It is packed full of good nutrition and is rich in plant based protein, fibre and other micronutrients. When made properly with whole food ingredients, hummus is super healthy, very affordable, and can be used in a variety of ways to boost the flavour of many meals. If you are looking for a healthier spread, a creamy dip to accompany your veggie crudités or salads, hummus is a great choice. And it can help make it easier to get more veggies into your diet. This recipe will take you only a few minutes to make and all you need is a food processor and the ingredients listed below. And making it at home will save you the unwanted ingredients found in many store bought varieties – such as unnecessary amounts of oil, preservatives and other additives (these vary between different brands). That said, if making your own is not your thing, below is a short list of things to look out for when you’re next navigating the shelves of store bought hummus and hopefully this will help you find a good quality hummus you can feel good about and enjoy.
What To Look Out For…
- Stick to a hummus that has a short ingredient list. A general rule of thumb is that if you see a food label with a long list of ingredients, chances are some of those ingredients aren’t healthy. Stick to a brand that contains only a short list of ingredients you are familiar with. You will want to see chickpeas, olive oil, lemon, garlic, and tahini on the food label and that’s about it.
- You will want to check that the ingredient list does not contain any additives. Common additives include things like potassium sorbate, artificial flavours, colourings, or benzoates. These are additives that help extend the shelf life and improve the appearance and taste, but can cause unwanted side effects and are best avoided when possible. And there are definitely plenty of store bought hummus varieties that do not include these.
- Check what kind oil is used. Store bought varieties not only add more oil, but many manufactures also choose to use cheaper oils, like canola (rapeseed), vegetable, or soybean oil, when making their hummus. These processed oils can cause inflammation and are often genetically modified, so a better alternative is buying a hummus made with olive oil and tahini. These are also two of the ingredients that gives hummus its anti-inflammatory properties and that make it nice and creamy.
- 3 tbsp tahini
- 3 tbsp fresh lemon juice (juice from 1 large lemon)
- 4 tbsp ice water (or cold sparkling water)
- 1 tbsp extra virgin olive oil (or more if you prefer your hummus more creamy)
- 1 tsp sea salt
- 1 can (1 1/2 cup) chickpeas, drained and rinsed
- black pepper
- pinch paprika
- Place tahini, lemon juice, salt and ice water in food processor and blend till smooth.
- Add chickpeas and olive oil and process again for a few minutes until smooth. Add extra water if needed.
- Transfer to a small glass bowl and top with black pepper and paprika.
- Store in the fridge for up to 5 days.