Want to jazz up your next food platter?! Our dietitians have put together some “not-your-average” hummus recipes! By adding extra vegetables, you’re upping the fibre content of the hummus, whilst these recipes are lower in saturated fat and salt than regular store-bought dips.
Not to mention, the herbs and spices such as paprika and cumin increase the antioxidant content of each dip!
Classic Hummus
Serves: 6
Prep time: Approx. 10 minutes
Ingredients
- ¼ cup water
- 3 Tbsp lemon juice
- 2 Tbsp tahini
- 1 Tbsp extra-virgin olive oil
- 2 tsp minced garlic
- 1 pinch salt
- 250g (~1.5cups) canned chickpeas, drained and washed
- 1 Tbsp ground cumin
Method
- Place all ingredients except the chickpeas and cumin in a food processor and blend on high until combined.
- Add the chickpeas and blend on high, ensuring to stop to scrap down the sides if necessary. Continue to blend until the mixture is a smooth consistency.
*You may add more lemon juice or garlic as per taste preference. - Spoon into a serving dish and top with ground cumin. You can also refrigerate in an airtight container for up to one week.
Classic Hummus Nutrition Stats
Nutrient | Per Serve | Per 100g |
Energy | 359KJ | 488KJ |
Protein | 3.3g | 4.5g |
Carbohydrates | 6.3g | 8.6g |
Sugars | <1g | <1g |
Fat (total) | 4.2g | 5.7g |
Saturated fat | <1g | <1g |
monounsaturated Fat | 2.3g | 3.1g |
polyunsaturated Fat | 1.2g | 1.6g |
Dietary Fibre | 2.9g | 3.9g |
Sodium | 132mg | 180mg |
Balsamic & Onion Hummus
Serves: 8
Prep time: Approx. 30 minutes
Ingredients
- 1 Tbsp extra-virgin olive oil
- 2 medium brown onions, diced
- 2 tsp minced garlic
- 2 Tbsp tahini
- ¼ cup (60ml) water
- 1 ½ lemon, juiced
- 1 Tbsp balsamic vinegar
- 1 tsp ground paprika (plus extra for garnishing)
- ½ tsp ground cumin
- 1 pinch salt
- 400g (~2 cups) canned chickpeas, drained and washed
Method
- Heat oil in a medium fry pan. Add onions and cook on high.
- Splash with water to prevent from burning and continue to cook onions for a further ~18 minutes, until caramelised and brown. Set aside and let cool.
- Place cooked onions, garlic, tahini, water, lemon juice, balsamic vinegar, paprika, cumin and salt in a food processor and blend until combined. Ass chickpeas and blend until a thick, smooth consistency.
- Place hummus in a serving bowl and top with extra paprika. You can also refrigerate in an airtight container for up to one week.
Balsamic & Onion Hummus Nutrition Stats
Nutrient | Per Serve | Per 100g |
Energy | 444KJ | 370KJ |
Protein | 4.2g | 3.5g |
Carbohydrates | 8.1g | 6.7g |
Sugars | 2.7g | 2.2g |
Fat (total) | 4.8g | 2.0g |
Saturated fat | <1g | <1g |
Monounsaturated Fat | 2.2g | 1.8g |
Polyunsaturated Fat | 1.7g | 1.4g |
Dietary Fibre | 4.2g | 3.5g |
Sodium | 130mg | 108mg |
Beetroot Hummus
Serves: 8
Prep time: Approx. 10 minutes
Ingredients
- 2 medium cooked beetroots
- ¼ cup water
- ½ cup lemon juice
- 2 Tbsp tahini
- 1 Tbsp extra-virgin olive oil
- 2 tsp minced garlic
- 1 pinch salt
- 400g (~2 cups) canned chickpeas, drained and washed
Method
- Place beetroots, water, lemon juice, tahini, olive oil, garlic and salt in a food processor and blend until combined.
- Add chickpeas and blend until thick and smooth.
- Place hummus in a serving bowl. You can also refrigerate in an air tight container for up to one week.
Beetroot Hummus Nutrition Stats
Nutrient | Per Serve | Per 100g |
Energy | 462KJ | 474KJ |
Protein | 4.5g | 4.6g |
Carbohydrates | 8.7g | 8.9g |
Sugars | 2.3g | 2.3g |
Fat (total) | 5.1g | 5.2g |
Saturated fat | <1g | <1g |
Monounsaturated Fat | 2.3g | 2.3g |
Polyunsaturated Fat | 1.8g | 1.9g |
Dietary Fibre | 4.1g | 4.2g |
Sodium | 158mg | 161mg |
Looking for more recipes? Check out our eBook collection for more! For tailored advice recommended just for you, get in contact with one of our dietitians today.