This is our favorite and most frequently made hummus. Chickpeas are one of the healthiest and best sources of plant-based protein, so I try to use them as often as possible. This hummus is perfect as a spread on homemade whole-grain bread, or as a creamy sauce for pasta with vegetables, but I also love preparing it as a dip. If you serve it in a small bowl placed in the center of a large plate, surrounded by carrot sticks, colorful bell pepper slices, and celery, it will look stunning. This makes it one of my favorite options to bring to gatherings or serve when hosting guests. I always receive compliments on the flavor, and the satisfaction is even greater knowing it’s a healthy snack. This recipe contains no oil, since I think tahini is enough for healthy fats and smooth texture.
Why are Chickpeas good for us?
Chickpeas (Cicer arietinum L.) are a nutrient-dense legume offering numerous health benefits. They are an excellent source of plant-based protein and dietary fiber, which contribute to satiety and aid in weight management.1 The high fiber content also supports digestive health and helps regulate blood sugar levels, making chickpeas beneficial for individuals managing diabetes.2 Additionally, chickpeas contain essential vitamins and minerals, including folate, iron, phosphorus, and magnesium, which are vital for various bodily functions. Regular consumption of chickpeas has been associated with improved heart health, as they can help lower cholesterol levels and reduce the risk of cardiovascular diseases. Incorporating chickpeas into a balanced diet can thus contribute to overall health and well-being.1
Our Favorite Hummus with Sun-Dried Tomatoes
Equipment
- Pressure Cooker optional
- Blender or Immersion Blender
Ingredients
- 500 g cooked chickpeas around 250g raw
- 150 ml cooking water
- 10-13 dried tomatoes depending on the size
- 1- 1 ½ teaspoons of salt if the tomatoes are salty, reduce the salt
- 1 tablespoon of tahini 30g
- 1 medium clove of garlic
- juice of half a lemon with pulp
- ½ teaspoon ground sweet or hot pepper if preferred
Instructions
- Soak the raw chickpeas in water overnight (about 8 hours).
- In the morning, rinse them well, place them in a pot, and add enough water to cover the chickpeas by about 2-3 fingers above their level. If cooking in a pressure cooker, cook for 25 minutes on high pressure, then turn off the heat and allow the pressure to release naturally. If using a regular pot, cook for at least an hour or until the chickpeas are soft.
- Once they have cooled slightly, transfer the cooked chickpeas along with 150 ml of the cooking water to a blender or food processor. Add the dried tomatoes, salt, tahini, garlic, juice of half a lemon, and ground paprika. Blend everything until smooth and creamy. If needed, add a few extra tablespoons of the cooking water while blending to adjust the consistency.
- Pack the hummus into a jar and store it in the refrigerator for 3-4 days.
Tips and Info
- Jukanti AK, Gaur PM, Gowda CLL, Chibbar RN. Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review. British Journal of Nutrition. 2012;108(S1):S11-S26. ↩︎
- MDPI and ACS Style
Nam, T.; Kim, A.; Oh, Y. Effectiveness of Chickpeas on Blood Sugar: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients 2023, 15, 4556. ↩︎ - Jukanti AK, Gaur PM, Gowda CLL, Chibbar RN. Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review. British Journal of Nutrition. 2012;108(S1):S11-S26. ↩︎
