Hummus is given a lot less attention as compared to other breakfast spreads such as the good old peanut butter or jam. Homemade hummus is really delicious, nutritious and easy to make! It is equally good (or even better) than the store-bought ones and much cheaper too. Hummus originates from the Middle East and is traditionally made with chickpeas blended with olive oil, lemon juice, garlic and tahini (sesame seed paste). If you are wrecking your brains to decide what to bring to a party, this is bound to be a crowd pleaser.
Besides eating it as a spread, hummus is also a great dip paired with vegetable sticks. Hummus is very versatile and some variations include roasted capsicum hummus, sweet potato hummus, avocado hummus, sun-dried tomato hummus… and the list goes on! One of my favourite ways of having hummus is spreading a thin layer over a wholemeal wrap, packing that with lots of salad vegetables and adding a sliced boiled egg. As a snack, spreading some hummus on wholemeal crackers is also highly satisfying.
As a chickpea-based dish, hummus is a great source of vegetable protein, fibre and healthy fats (both polyunsaturated and monounsaturated fat). This is a healthy recipe for a dip/spread, however the calorie content of hummus is high due to its fat content. Portion control is hence important (although hard to resist!). The recommended serving size for hummus is about 2 tablespoons (30g).
As tahini is not common in Singapore, you can replace it with peanut butter (it’s also really yummy!) to provide the nutty flavour and creaminess. It is optional to remove the skin from the chickpeas before processing, however if you prefer a smoother consistency this step would be recommended.
Serves: 16 Time: 15 mins
- 1 x 400g canned chickpeas
- Lemon juice from half a lemon
- 1/4 cup water
- 2 tablespoons peanut butter made from 100% peanuts with no added sugar
- 2 tablespoons olive oil
- 1 small clove of garlic
- Drain chickpeas from can and rinse to remove brine, set aside.
- Add peanut butter, lemon juice, olive oil and garlic into a food processor and process until well blended.
- Start by adding just 1/4 of the chickpeas into the food processor and blend till smooth.
- Continue to add remaining chickpeas in batches (E.g. 3 other batches) together with some water.
- Homemade hummus is ready once all chickpeas are added and well-blended.
Per serving (30g): 50 calories; 3 g fat; 3 g carbohydrates; 1.5 g protein
Carbohydrate Servings: 0