Spicy Black Bean & Traditional Chickpea Hummus Recipes

Healthy and Delicious Hummus

Impress guests with these easy hummus recipes that are also healthy. 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!

Hummus Yesterday & Today

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 13th century. Hummus did not make its appearance in the U.S. until the end of the 20th century when Armenian immigrants from Lebanon brought hummus to the U.S. after the Lebanese Civil War.

Worldwide, the hummus market is projected to achieve over $1.1 billion by 2027.¹ In the U.S., it is estimated that 1 in 4 homes now stock a refrigerated hummus product.² 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.

A Healthy Dip

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. As 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 it with fresh veggies or whole-wheat pita bread. Hummus also makes a great healthy spread for sandwiches and wraps.

Dipping Ideas

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

Spicy Black Bean Hummus

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.

Ingredients

• 3 garlic cloves, lightly chopped
• 1 (15-ounce) can no-salt-added organic black beans, rinsed and drained reserving liquid from can
• 1 small jalapeño pepper, chopped
• 2 tablespoons fresh lemon juice
• 1 tablespoon tahini (roasted sesame paste)
• 1/2 tablespoon extra-virgin olive oil
• 1 teaspoon ground cumin
• 1/4 teaspoon ground black pepper
• Dash crushed red pepper flakes

Instructions

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

Traditional Chickpea Hummus

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 things, merely a difference in name. English-speaking cultures tend to use the name chickpeas, and 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

Ingredients

• 3 garlic cloves, lightly chopped

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

• 1 tablespoon tahini (roasted sesame paste)

• ½ tablespoon extra-virgin olive oil

• 2 tablespoons fresh lemon juice

• 1 tablespoon parsley, chopped

• ¼ teaspoon paprika

• ¼ teaspoon cumin

• ¼ teaspoon ground black pepper

• Dash of paprika, optional

Instructions

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

Nutrition Facts

• Calories: 69
• Fat: 3 grams
• Carbohydrates: 3 grams
• Fiber: 3 grams
• Protein: 8 grams
• Sodium: 5 milligrams

Store Bought vs. Homemade Hummus Nutrition

More Hummus Recipes

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.

Sources

Kesmodel, David, and Owen Fletcher. "Hummus Is Conquering America." The Wall Street Journal. Dow Jones & Company, 30 Apr. 2013. Web. 25 Aug. 2014. <http://online.wsj.com/news/articles/SB10001424127887323798104578453174022015956>.

¹“Hummus Market Scope, Sales, Production, Consumption, Top Key Players and Forecast 2018 to 2027.” Reuters, Thomson Reuters, 31 Aug. 2018, www.reuters.com/brandfeatures/venture-capital/article?id=49627.

²Silverman, Justin R. “Can't Get Enough Hummus? Here's How the Middle Eastern Dip Took over America.” TODAY.com, NBC Universal, 20 Apr. 2016, www.today.com/food/hummus-quest-conquer-america-one-mouth-time-t87156.