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Classic Homemade Hummus

By Holly Darnell, RD

September 11, 2024

One of the most popular snacks worldwide is hummus, a creamy spread made from chickpeas (garbanzo beans) along with some good fats and spices. It’s particularly popular in Middle Eastern and North African countries but now it’s also all over the U.S. and Europe, including in many different varieties.

While you can pick it up in most grocery stores these days, it’s also very easy and fun to make. This classic hummus recipe uses the best ingredients along with our own Bone Broth Protein for some extra protein. Serve as a snack with pita bread, cut up veggies or veggie-based sandwich.

Hummus Nutrition

Hummus is one of the healthiest snacks, as first of all, it presents a very balanced macronutrient profile. One serving (165 calories) of this classic hummus recipe provides 12 grams of carbohydrates (only 8 net carbs because there’s 4 grams of fiber), 11 grams of fat and 8 grams of protein.

In other words, it’s a good source of fiber, protein, healthy fats and even some antioxidants. Chickpeas are plant-based and high in protein, which can help to make you feel full after consuming them. Meanwhile, the tahini and olive oil represent healthy fats.

When hummus is consumed with a type of whole grain like pita bread or sprouted grain bread, the combination represents a complete protein so you’re getting all the essential amino acids that are necessary for the body to get from food and then use for energy. The amino acids in the Bone Broth Protein only helps further.

Tahini, made from ground sesame seeds, is also a great source of important amino acids, which allows tahini to create another complete protein when combined with chickpeas, similarly to chickpeas and grains do.

Because chickpeas are a top high-fiber food, hummus helps support a healthy digestive system and your cardiovascular health.

How to Make Hummus

Ready to make this classic hummus recipe that’s also pretty darn simple? This recipe serves eight people.

Drain the chickpeas and reserve the liquid (aquafaba) in a small bowl and set aside. In a medium saucepan, add in chickpeas and baking soda. Cover the chickpeas with water and bring to a boil. Allow to cook on high heat for 20 minutes, or until the skins of the chickpeas are falling off and feel soft. Stir occasionally to make sure that none of the chickpeas stick to the pan.

Drain the cooked chickpeas and rinse with cold water for 20 seconds to cool.

In a food processor, add the chickpeas, garlic, lemon juice, tahini, paprika, cumin, sea salt and Bone Broth Protein. Process until smooth and creamy, about two minutes, scraping down the sides as needed.

With the food processor on, add in two tablespoons of the reserved chickpea liquid. Blend on high until smooth, about one minute. Stop and scrape down the sides to make sure everything is combined.

Add in olive oil while the food processor is still on and blend on high speed for another two minutes, until the hummus is smooth and creamy. Taste and adjust seasonings as needed.

Do you prefer a hummus recipe without tahini? You’ll simply need to add more olive oil instead. Try using about one-third cup of olive oil per full recipe and slowly adding more until you reach the consistency you’d like.

Place the hummus in a serving platter or bowl and top with olive oil, paprika and parsley. Serve with vegetables (cucumber, carrots, celery, etc.), toasted sprouted grain bread or pita chips.

This hummus recipe can be stored in an airtight container in the refrigerator for 4–5 days.

Other Game Day Snacks

Want to whip some other snacks for game day? Here are some other crowd pleasers:

• 7 layer bean dip

• Kale quinoa cakes with lemon dill yogurt sauce

• Vegan queso fundido with butternut squash

• Broccoli slaw

• Egg bites

Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.