Spicy Black Bean & Traditional Chickpea Hummus Recipes

Try one or both of these easy hummus recipes at your next social event. Traditional hummus recipes blend mashed chickpeas, tahini, lemon, and garlic, but today you'll find so many variations. Included in this article are two healthy and delicious recipes that you and your guests will love–one is traditional and the other spices it up!

The word “hummus” comes from the Arabic word for chickpeas. Traditionally, hummus is a combination of blended chickpeas, tahini (a sesame seed paste), lemon, and garlic. Early recipes for a hummus-like spread were found in Cairo cookbooks from the 13^th century.

Hummus did not make its appearance in the U.S. until the end of the 20^th century when Armenian immigrants from Lebanon brought hummus to the U.S. after the Lebanese Civil War. Sales in 2012, for “refrigerated flavored spreads,” a market category dominated by hummus, totaled $530 million with continued growth expected. The popularity of hummus has even spurred U.S. tobacco farmers, facing a steady decline in cigarette sales, to begin growing chickpeas to support demand.

Hummus is a nutrition star compared to many of the spreads and dips that populate grocery store shelves. Chickpeas provide protein, healthy carbs, fiber and polyphenols, a potent antioxidant. Other traditional hummus ingredients add to the benefits. Tahini also provides protein and fiber along with healthy fats, zinc, iron, copper and selenium. Garlic contains an abundance of antioxidants. Extra-virgin olive oil is a heart-healthy fat that also contains polyphenols. A bonus, unhealthy ingredients that are typically found in many other dips and spreads are absent, such as sugars.

You can make your snack or appetizer even more healthy by dipping with fresh veggies or whole-wheat pita bread. Hummus also makes a great healthy spread for sandwiches and wraps.

• Whole Wheat Pita Bread or Chips
• Carrots
• Celery
• Bell Peppers
• Broccoli
• Cauliflower
• Cucumber
• Zucchini or Yellow Squash
• Cherry Tomatoes

Alter the spices to create a little more or a little less spice. No need for salt in this hummus. The cumin, pepper, and jalapeno add plenty of flavor and heat.

Serve this basic hummus alone with cut up veggies and pita bread or pair it with the recipe above for an interesting dip appetizer. Garbanzo beans and chickpeas are the same thing, merely a difference in name. English speaking cultures tend to use the name chickpeas, Spanish speaking people use the name Garbanzo beans. Try spreading this hummus on your next sandwich in place of mayo or spread it on a whole-wheat toasted pita filled with veggies or falafel.

See the table below on how this easy homemade hummus compares in nutrition to store bought brands.

Prep time: 15 minutes

Ready in: 15 minutes

Yields: 8 servings

• 3 garlic cloves, lightly chopped

• 1 15 ounce can no-salt-added chickpeas or garbanzo beans, rinsed and drained reserving liquid from can

• 1 tbsp tahini (roasted sesame paste)

• ½ tbsp extra-virgin olive oil

• 2 tbsp fresh lemon juice

• 1 tbsp parsley, chopped

• ¼ tsp paprika

• ¼ tsp cumin

• ¼ tsp ground black pepper

• Dash of paprika, optional

1. Process garlic in food processor until finely chopped. Add remaining ingredients through ground black pepper and process until smooth. If hummus is too dry, add a small amount of the reserved liquid, one teaspoon at a time, until desired consistency. Top with a dash or paprika.

• Calories 69
• Fat 3 g
• Carbohydrates 3 g
• Fiber 3 g
• Protein 8 g
• Sodium 5 mg

Once you have mastered a simple basic hummus, bring some vibrant color and flavor with these easy hummus variations.

• Roasted Beet Hummus
  Roasted beets add a subtle sweetness. Use a plain cracker or bland vegetable, such as cauliflower, so the flavor of this hummus shines.
• Spinach & Arugula Hummus
  The arugula adds a peppery kick. It is a healthy alternative to a traditional spinach dip.