Healthy Hummus

Pronounced, “hum us,” hummus makes a delicious spread. Healthy hummus is made from chickpeas, it is high in protein, which makes it one of our favorite healthy lunch recipes. Because of its versatility with so many foods hummus is also included in our healthy snack recipes.

Serve it as a dip with raw baby carrots and other vegetables. You can use it in a roll up or whole grain bread. Hummus can be prepared days in advance. It travels well and is appropriate for all seasons. Most people lack the time or opportunity to start with dried chickpeas. If you do, great! If you do not have time, this easy, healthy recipe can be made using canned chickpeas. You can find them packed in water in low-sodium and organic cans.

Healthy Hummus


*1 ½ cups cooked chickpeas (beans)

2 large cloves garlic, crushed

2 tsp. tamari (like soy sauce)

2 medium lemons, juiced

1 ½ tsp. scallions (white portion), chopped


For additional flavor: add ¼ tsp. of coriander and/or cumin and a dash of cayenne pepper.


Drain chickpeas, but save liquid. Cool.

Combine all ingredients except scallions and blend in a food processor or blender. Add liquid as needed. Mixture should be a smooth paste.

Pour in large bowl. Add scallions and fold into mixture.

Tastes best if allowed to chill overnight. Serve on warm pita bread, roll, sprouted bread, or fresh vegetables. Serves 6.


Because the garlic and scallions are uncooked, the flavor is much stronger and increases as hummus ages. Therefore, less may be best.

*Canned chickpeas may also be used. Drain well.

Or pressure cook peas for 20 minutes or cook in a Crock-Pot on low for 6 to 8 hours.

Peas can be stored in the refrigerator for several days.

Healthy Benefits of Hummus

  • B vitamins

  • Protein
  • No saturated fat
  • Good for heart health
  • High fiber, calcium, iron and zinc

Return from Healthy Hummus to Healthy Lunch Recipes

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