Have you ever brushed off hummus as just another store-bought dip? If you’re following the DASH Diet, this creamy chickpea spread can actually become your go-to snack or side dish. It’s flavorful, easy to whip up, and loaded with heart-healthy nutrients. Plus, you can pair it with veggies, whole-grain crackers, or slather it on a sandwich when you crave a savory twist.
Here’s the plan: we’ll gather simple ingredients, blend them into a rich, smooth spread, and give you a quick peek at its nutrition profile. Ready to give it a try?
Ingredients
- 1 can (15 ounces) low-sodium chickpeas, drained and rinsed
- ¼ cup tahini (sesame seed paste)
- 2 tablespoons extra virgin olive oil
- Juice from 1 medium lemon (about 2 tablespoons)
- 1 garlic clove, minced (or ½ teaspoon garlic powder)
- ½ teaspoon ground cumin
- ¼ teaspoon salt (adjust to taste)
- 2–3 tablespoons water, for thinning (optional)
- Pinch of paprika (optional garnish)
Directions
- Rinse the chickpeas. If you want an extra-smooth texture, peel the chickpeas by gently squeezing them between your fingers to remove the skins. This step is optional, but it can help you get a silkier result.
- Place the chickpeas, tahini, olive oil, lemon juice, garlic, cumin, and salt in a food processor or blender.
- Blend for about 30 seconds, then pause to scrape down the sides. Add a tablespoon of water at a time if the mixture seems too thick.
- Continue blending until your hummus reaches a smooth, spreadable consistency. Some prefer it thick, others like it lighter—feel free to adjust the texture.
- Spoon your homemade hummus into a serving bowl, drizzle a little olive oil on top, and dust with paprika for color.
Nutrition facts
Below is a rough estimate for 2 tablespoons of hummus. Exact values can vary based on your specific ingredients:
| Nutrient | Approx. Amount |
|---|---|
| Calories | 70 |
| Protein | 2.2 g |
| Carbs | 6.0 g |
| Fat | 4.0 g |
| Fiber | 2.0 g |
| Sodium | 30 mg |
This recipe is low in saturated fat, and it offers fiber and protein to keep you satisfied. And since it’s part of the DASH Diet approach, it helps you reduce sodium intake while enjoying plenty of flavor.
Final thoughts
Making your own hummus at home is a simple way to embrace the DASH Diet without sacrificing taste. You can customize the seasonings—try adding roasted red peppers or a sprinkle of chili flakes if you want a kick. With just a quick blend, you’ve got a heart-friendly, versatile spread that complements everything from raw veggies to whole-wheat pitas.
Feel free to experiment, and remember that small tweaks count in any healthy eating plan. Enjoy your fresh dip, share it with friends, and let it become a staple in your kitchen rotation.
Frequently asked questions (FAQs)
Can I use dried chickpeas instead of canned?
- Absolutely. You’ll just need to soak and cook the chickpeas beforehand. Make sure they’re soft enough to blend smoothly.
Is this dip okay to store in the fridge for a few days?
- Yes. Keep hummus in an airtight container for up to five days. Stir in a little water or olive oil if it thickens.
What can I pair with hummus?
- Crunchy vegetable sticks, whole-grain crackers, or pita bread are classic options. It’s also a great spread for sandwiches or wraps.
I’m not a fan of garlic. Can I leave it out?
- You sure can. Simply skip the garlic or use a mild sweet paprika to keep flavor in the mix.
Does homemade hummus support healthy blood pressure?
- While no single food is a magic fix, homemade hummus can be part of a balanced DASH Diet, which is known for supporting heart health. Regular exercise and overall healthy eating habits play a big role too.
Ingredients
1 can (15 ounces) low-sodium chickpeas, drained and rinsed
1/4 cup tahini (sesame seed paste)
2 tablespoons extra virgin olive oil
Juice from 1 medium lemon (about 2 tablespoons)
1 garlic clove, minced (or ½ teaspoon garlic powder)
1/2 teaspoon ground cumin
1/4 teaspoon salt (adjust to taste)
2-3 water, for thinning (optional)
Pinch paprika (optional garnish)
Directions
- Rinse the chickpeas. If you want an extra-smooth texture, peel the chickpeas by gently squeezing them between your fingers to remove the skins. This step is optional, but it can help you get a silkier result.
- Place the chickpeas, tahini, olive oil, lemon juice, garlic, cumin, and salt in a food processor or blender.
- Blend for about 30 seconds, then pause to scrape down the sides. Add a tablespoon of water at a time if the mixture seems too thick.
- Continue blending until your hummus reaches a smooth, spreadable consistency. Some prefer it thick, others like it lighter—feel free to adjust the texture.
- Spoon your homemade hummus into a serving bowl, drizzle a little olive oil on top, and dust with paprika for color.
