Think, Eat, Be Healthy

Hummus Recipe For Healthy Whole Food Diets

garbanzo beans for hummus recipe

A good hummus recipe starts with good garbanzo beans. I use organic garbanzo beans cooked in filtered water.

About this hummus recipe

Hummus is made from pureed garbanzo beans, also called chick peas. A traditional hummus recipe has olive oil and tahini(ground sesame seeds) along with fresh garlic and lemon juice. I beef up the flavor and anti-inflammatory action with fresh ginger root and fresh turmeric root. A little black pepper helps the body use the turmeric and sea salt balances the flavors. The garbanzo beans should be cooked until quite soft and processed long enough to produce a smooth creamy texture. Often served with pita bread because of its middle eastern/Persian origins, hummus is also great on sourdough bread or crackers or as a dip for fresh vegetables. Hummus makes a good replacement for mayonnaise on sandwiches or wraps. Change ingredients and/or spices to make this hummus recipe your own.

lemon zest for hummus recipe

The best way to get fine citrus zest is with a microplane. Use organic citrus for zesting to avoid pesticide residues.

Ingredients for hummus recipe

1 quart cooked garbanzo beans, unseasoned(about 2 cups of dry beans, soaked overnight and boiled until very soft)

1/4 cup tahini                                                                           1/4 cup olive oil

6 whole cloves fresh garlic                                                     zest and juice of 1 lemon

1 teaspoon sea salt                                                                  1/2 teaspoon freshly ground black pepper

2 teaspoon fresh ginger root                                                  2 teaspoon fresh turmeric root or turmeric paste

1/2 teaspoon ground cumin                                                   3/4 cup water

hummus recipe ingredients

Hummus recipe ingredients in the food processor.

Preparation of the hummus recipe

1. Place all of the ingredients except the water into a food processor and pulse several times to mix well and start breaking up the garbanzo beans.

2. Add the water 1/4 cup at a time, processing for a minute or two after each addition and scraping down the sides of the processor bowl before the next addition.

3. After the last of the water has been added, run the food processor until the hummus is very smooth and creamy.

4. Taste and adjust seasonings, if needed. This is a garlicky recipe, so if you are sensitive to garlic you might want to start with half the recommended amount. I like this hummus to have distinct garlic, ginger and lemon flavor notes.

5. Adjust the consistency with more water if you like a thinner hummus. It will get a little thicker as it sets and chills in the refrigerator and is more difficult to adjust later.

finished hummus recipe

Hummus should be smooth and creamy and not quite thin enough to pour.

hummus recipe

This hummus recipe makes just a little more than one quart.

Notes about hummus recipe

This hummus recipe can be customized to your taste or a particular use by varying the seasonings. Commonly added ingredients include roasted red bell pepper, kalamata or oil-cured olives, red chile powder, fresh garden herbs, garam masala or five-spice mix, etc… Once you know the basic preparation and the consistency you like, let your imagination run wild.

I see a lot of hummus in stores made with black beans, white beans or others. Hummus is made with garbanzo beans! Other beans can be used is this recipe to make bean dips, and they will be delicious, but they will not be hummus. If you use a different bean, please avoid confusion and call it a bean dip.

This hummus recipe is a high protein condiment with plenty of healthy fat from the olive oil and tahini. There are also copious anti-inflammatory and antioxidant compounds from the lemon, garlic, ginger and turmeric. Hummus can be part of every healthy whole food diet. This recipe is also gluten-free and vegan.


Hummus makes a great substitute for butter or mayonnaise on bread and is a good high protein snack.