H is for Hummus

Hummus is a traditional Middle Eastern dip or spread,  ade from chickpeas and tahini. It’s creamy and delicious, and also very healthy, for something so tasty – high in fiber and protein, iron, folate, and vitamins C and B6.

hummus1    hummus3

As an appetizer it’s traditionally scooped up with pita bread, and it’s great with sliced raw veggies like cucumber, carrots, celery, green pepper. Hummus is also served with falafel, grilled chicken, fish, or eggplant, and kebabs.

hummus pita hummus falafel

Although I like hummus, I’m not a connoisseur. A friend of mine is, and this is her favorite recipe. Enjoy!


  • 1 15 oz can of chickpeas or garbanzo beans, drained (save liquid)
  • 1-2 cloves garlic, crushed
  • 1 tablespoon lemon juice
  • 1 tablespoon tahini, or low fat peanut butter if you prefer (optional, but if you do not use, increase yogurt by 1 TBSP)
  • 1/2 cup plain yogurt  (Greek or regular low-fat)
  • 1 teaspoon salt


In a food processor combine beans, tahini (if desired), yogurt, garlic, and lemon juice. Blend well. Add salt and cumin and blend to a smooth and creamy dip.

If your hummus is too thick, add a little bit of the liquid from the chickpeas – about a teaspoon at a time. You can also use a little warm water or olive oil.

If you want more zing, finish it with more lemon juice, cayenne, and ground cumin.

Tahini, peanut butter, Better ‘n Peanut butter (from Trader Joe’s), and “No-Nut” butter, all make a good hummus, although the No Nut butter version tastes less traditional.

To really put it over the top, sprinkle a little EVOO on top before eating – a great way to get EVOO flavor and richness without as much fat/calories.



4 thoughts on “H is for Hummus

  1. Pingback: Hummus | Comeflowers

  2. Pingback: Comeflowers

  3. Pingback: Hummus! | noraflora

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