Four Way Hummus

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.

Classic Hummus – Starter Recipe

Ingredients:

• 3 15-ounce can Chickpeas (garbanzo beans), with liquid
• 6 Garlic cloves
• 6 Tbsp. Lemon juice
• 6 Tbsp. tahini (sesame seed paste)
• 3/4 tsp. Ground black pepper
• 3 Tbsp. Extra virgin olive oil
• 3 Pinch Salt (optional)

Makes 24 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

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

Smoky Pumpkin Hummus

Ingredients

• 9/4 cup Pumpkin, canned or cooked, pureed
• 3 tsp Cumin seeds
• 3/2 tsp Smoked paprika
• 3 tbsp Pumpkin seeds

Makes 24 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

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

Avocado Cilantro Hummus

Ingredients

• 3 Lemon, zested
• 3 small Jalapeno pepper, quartered
• 3 tbsp Fresh cilantro
• 3 small Avocado

Makes 24 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

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

Olive Sun-Dried Tomato Hummus

Ingredients

• 1 cup Kalamata olives, pitted, drained
• 1 cup Sun-dried tomatoes, sliced
• 3 tsp Dried basil

Makes 24 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

Prepare classic hummus according to directions 1-2 in the recipe.
Add the kalamata olives, sun-dried tomatoes, and basil to the blender or food processor.
Puree the mixture, adding reserved bean liquid as necessary to produce a smooth, very thick, creamy dip.
Pour the dip into a serving dish.
Optional: garnish with additional olive oil, kalamata olives, sun-dried tomatoes, and black pepper.

Tips

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.

The Author:

Written for AICR and USA Pulses by Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian, who is a plant-based food and nutrition expert, journalist, and blogger.

AICR Impact

The American Institute for Cancer Research helps the public understand the relationship between lifestyle, nutrition and cancer risk. We work to prevent cancer through innovative research, community programs, and impactful public health initiatives.