If you’re following the DASH Diet and craving a delicious, plant-based snack, gluten-free hummus might be your next favorite treat. It’s smooth, savory, and surprisingly easy to whip up at home.
Not only is hummus naturally low in saturated fat, but it’s also loaded with fiber and protein from wholesome chickpeas. Pair it with crunchy veggies or whole-grain crackers for a heart-healthy boost that still feels satisfying.
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 tablespoons tahini (ground sesame seed paste)
- 2 tablespoons fresh lemon juice
- 1 clove garlic, minced (or more to taste)
- 1 tablespoon extra-virgin olive oil
- 1 teaspoon salt (or less, depending on your sodium goals)
- 2 to 3 tablespoons water (or reserved chickpea liquid)
Directions
- Combine your chickpeas, tahini, lemon juice, garlic, olive oil, and salt in a food processor or blender.
- Pulse the mixture a few times to break down the chickpeas. Then, blend on low speed.
- Drizzle in water (or the chickpea liquid) a tablespoon at a time until the hummus reaches your preferred consistency.
- Stop, taste, and adjust if needed. A pinch more salt, a splash more lemon juice, or an extra drizzle of olive oil can help you dial in the flavor.
- Spoon your hummus into a serving bowl. Finish it off with a small swirl of olive oil or a sprinkle of paprika if you like a bit of color.
Nutrition Facts
Hummus is naturally high in plant-based protein and fiber. Here’s an approximate snapshot per 2-tablespoon serving:
- Calories: ~60 to 70
- Protein: 2 to 3 grams
- Fat: 3 to 4 grams (mostly heart-healthy unsaturated fats)
- Carbohydrates: 6 to 8 grams (including a bit of fiber)
Because this dip emphasizes legumes (chickpeas) over heavy oils or creams, it fits smoothly into many health-focused meal plans, including the DASH Diet.
Final Thoughts
Making hummus at home lets you control the flavors and the sodium content. That can be a plus when you’re aiming for a balanced, DASH-friendly approach to eating. Feel free to jazz things up by adding roasted red peppers, fresh herbs, or a sprinkle of your favorite spices.
Try it for yourself: serve this dip with your go-to veggies and enjoy a snack that supports your goals without sacrificing taste. It’s a simple, satisfying way to keep your meals both flavorful and heart-healthy.
Frequently Asked Questions (FAQs)
- What else can I serve with hummus?
You can dip raw carrots, celery sticks, bell pepper slices, or even whole-grain pita chips. It’s also tasty spread on sandwiches instead of mayonnaise. - Can I store leftover hummus?
Absolutely. Keep it in an airtight container in the fridge for up to five days. If it thickens, stir in a little water or olive oil to refresh it. - Is hummus always gluten-free?
Traditional hummus is naturally gluten-free, but make sure any extra ingredients you add (like certain spices or store-bought toppings) are also labeled gluten-free.
Ingredients
1 can (15 oz) chickpeas, drained and rinsed
2 tablespoons tahini (ground sesame seed paste)
2 tablespoons fresh lemon juice
1 clove garlic, minced (or more to taste)
1 tablespoon extra-virgin olive oil
1 teaspoon salt (or less, depending on your sodium goals)
2 to 3 tablespoons water (or reserved chickpea liquid)
Directions
- Combine your chickpeas, tahini, lemon juice, garlic, olive oil, and salt in a food processor or blender.
- Pulse the mixture a few times to break down the chickpeas. Then, blend on low speed.
- Drizzle in water (or the chickpea liquid) a tablespoon at a time until the hummus reaches your preferred consistency.
- Stop, taste, and adjust if needed. A pinch more salt, a splash more lemon juice, or an extra drizzle of olive oil can help you dial in the flavor.
- Spoon your hummus into a serving bowl. Finish it off with a small swirl of olive oil or a sprinkle of paprika if you like a bit of color.
