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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

  1. Place all ingredients except the chickpeas and cumin in a food processor and blend on high until combined.
  2. 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.
  3. 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

  1. Heat oil in a medium fry pan. Add onions and cook on high.
  2. 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.
  3. 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.
  4. 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

  1. Place beetroots, water, lemon juice, tahini, olive oil, garlic and salt in a food processor and blend until combined.
  2. Add chickpeas and blend until thick and smooth.
  3. 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.