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11 Ways to Make Tastier, Healthier Hummus

By: , SparkPeople Blogger
8/20/2012 6:00 PM   :  29 comments   :  40,349 Views

You should think of hummus as a white canvas and vegetables in your refrigerator or herbs in your garden as the paints to create a colorful work of art.  This painting will not go on the wall but in your belly. Hummus is simple to make and will pair well with almost any flavor you want to add.  Although the basic recipe includes olive oil and tahini (sesame seed paste), too much can be a little too much--it can taste bitter, and it does contain a lot of fat, though it is the good-for-you kind. In my recipe, I reduced the amount of tahini and replaced it with drained and rinsed white kidney beans. 
 
Start with my Simple Hummus.
 
 Try these easy quick swaps to make your hummus creamy and not so heavy in oil.
  • Replace 50% or all of the olive oil with plain fat-free Greek yogurt.  The yogurt, with its natural acidity, will also boost the flavor.
  • Replace 50%  or all the tahini with rinsed and drained white kidney beans as I did.  Tahini boasts a strong, somewhat bitter flavor so this tip is perfect for a large crowd of different "likes" and small children.
  • Use roasted garlic instead of raw garlic.  Roasting the garlic will subdue the raw bite and add creaminess.
  • Remove the skins of chickpeas by pinching them between your fingers to ensure a creamy hummus. This will reduce the fiber, unfortunately.
  • Use blanched edamame instead of chickpeas.  Pretty and colorful for spring or summer, this swap also boosts the protein. Remove the skins the same way you would with chickpeas.Mix it up with new additions.
  • Add cooked sweet potatoes or pureed canned pumpkin for a fall-influenced hummus.  Reduce chickpeas by 50%; add 4 ounces cooked sweet potatoes or canned pumpkin.  Throw in some fall spices as well such as cinnamon, nutmeg and a pinch of cayenne.
  • Stir in toasted sesame oil instead of ground tahini paste.  A little will go a long way--add just 1/2 teaspoon to my basic recipe for a strong sesame flavor.
  • Toss in sautéed eggplant and cumin.  Serve as a side with curry or vindaloo dishes.
  • Add 1/4 cup almond butter to the basic recipe for extra thick, nutty hummus. 
  • Roasted red peppers and hummus are a perfect pair.  Stir in one cup chopped peppers for a sunset-colored hummus.
  • Other great additions: finely chopped parsley, fresh squeezed lemon juice, basil pesto, reduced balsamic vinegar, chopped pine nuts, minced black olives, or a sprinkle of feta and red pepper flakes. 
Now that you have this flavorful hummus, what do you do with it? 
  • Use it as a sandwich spread in place of mayonnaise.
  • Toss with pasta for a higher-protein sauce.
  • Spread over flatbread to swap for traditional pizza sauce. 
  • Mix into tomato sauce for a creamy pasta or pizza topping.
  • Spread hummus over meats before roasting. The thick spread will stand up in the heat of the oven and the flavors will work as substitute for a rub but will develop into a creamy pan sauce.
  • Swirl with salsa for a creamy dip.
 
Try one of these tasty hummus variations:And try this easy appetizer: Mini Stuffed Potatoes with Charred Corn and Red Pepper Hummus
 
What do you like to do with hummus? Do you prefer it plain or with a topping? If so, which topping?
 
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Comments

  • 29
    Lemon and Coriander (cilantro) Hummus - really nice bite! - 9/11/2012   4:05:56 PM
  • 28
    I love HUMMUS DH is not a fan of it. Thanks for the suggestions to reduce the bitter taste. Pat in Maine. - 8/23/2012   12:44:09 PM
  • 27
    LOVE making my own hummus and have used some of the strategies you mention, re: yogurt, skipping the tahini, roasting the garlic. I use a variety of beans sometimes black bean, sometimes pinto and of course chickpeas. Plus I love jazzing up my hummus with a variety of spices, including hot sauces, Sriracha, etc.

    Don, Co-Leader of All Health Professionals, Binghamton Area Losers and Laid Off But Staying Strong SparkTeams - 8/23/2012   8:47:16 AM
  • 26
    great article and great shares. I will go make some now for lunch....and put in the Greek yogurt and fresh basil..........yum - 8/22/2012   2:04:15 PM
  • 25
    Love Hummus! I'm going to try some of these. - 8/22/2012   1:04:32 PM
  • ANSWRGAL
    24
    Am going to try it with some fresh rosemary. Have been buying expensive white bean hummus but look forward to this one! - 8/21/2012   10:07:38 PM
  • 23
    After Buying It I Decided To Make It Myself. Now I Do It Anytime I Feel Like A Humus Break! I Normally Make it With Chick Peas and Black Olives and Add Other Things Like Peppers, Jalepenos, and Sunflower Seeds With A Little EVOO. I Never Thought To Use It As A Dressing. I Spread Mines On An Artisan Ancient Grain Tortilla and That's My Lunch or Snack. Thanks For All The New Ideas Chef Meg! :) - 8/21/2012   8:51:52 PM
  • 22
    A tip I learned from Cook's Illustrated magazine about how to make super creamy hummus (as opposed to funky and grainy) involves either using home-cooked garbanzos while they are still warm from cooking or else nuking canned beans for a minute and then letting them cool to room temperature. Evidently it's something scientific about how the heating changes the molecules....... Try it you'll love it! - 8/21/2012   6:03:49 PM
  • 21
    I usually buy it already prepared but I think I will try to make some. I love to eat hummus with unsalted mini pretzels for a snack when I want chips. - 8/21/2012   4:44:31 PM
  • ZEPHYR33
    20
    Try it on a jacket potato - one of my favourites - 8/21/2012   1:49:37 PM
  • 19
    I love my hummus recipe. It only has one tablespoon of olive oil. - 8/21/2012   1:05:14 PM
  • 18
    I LOVE hummus !! One thing I like to do is use it in place of mayo when I make tuna fish. It makes for a healthier tuna sandwich. hummus alone also makes for a good sandwich. add some romaine lettuce, slices of red onion and tomato. oh and maybe a few leaves of fresh basil. yum. I also use hummus as a thickener in some of my soups.

    Hummus is extremely versatile.

    YUM ! - 8/21/2012   9:31:22 AM
  • 17
    I like to add a ton of garlic to my hummus. Roasted red pepper or finely chopped kalamata olives are also tasty additions. - 8/21/2012   9:30:58 AM
  • 16
    Did anyone else originally read the title as "11 Ways to Make Tastier, Healthier HUMANS?" - 8/21/2012   9:09:27 AM
  • 15
    I dip apples and celery init for a quick snack. - 8/21/2012   9:03:25 AM
  • 14
    Some great ideas there. Roasted garlic and sesame oil are going to find there way into my next batch. - 8/21/2012   9:03:19 AM
  • KOMTRIA
    13
    I thin the hummus and use as a salad dressing. - 8/21/2012   7:47:48 AM
  • 12
    Love hummus. Have made basic hummus before so excited about new recipes. - 8/21/2012   6:17:24 AM
  • 11
    I recently downloaded a free hummus cookbook on amazon.com for my Kindle. These ideas are great, too! - 8/21/2012   4:11:03 AM
  • 10
    I buy it already made. - 8/21/2012   12:15:40 AM
  • 9
    We love hummus too! I add rooster sauce either while all ingredients are in the food processor or drizzled on artistically once it is plated. - 8/20/2012   11:25:28 PM
  • 8
    Really great ideas, I can't wait to try some of them. One can never have too much hummus (or falafal for that matter!). - 8/20/2012   11:14:24 PM
  • 7
    I absolutely love hummus. Will definitely try all of these. - 8/20/2012   11:02:21 PM
  • 6
    Try with roasted red peppers, tomatoes, AND garlic! (Search SparkRecipes for "Roasted Vegetable Trio Hummus (vegan)," for the recipe.)
    :) - 8/20/2012   9:48:29 PM
  • 5
    That sounds so yummy! - 8/20/2012   9:36:42 PM
  • EMERALDWARE
    4
    Oh man, I have all the ingredients for hummus in my fridge right now (a happy coincidence!). I'll have to try some of these variations; especially adding sweet potato, which I had never even considered! - 8/20/2012   8:21:59 PM
  • COTTONSKY
    3
    Excellent! Lots of great ideas in a compact, well-organized read - merci! - 8/20/2012   8:07:27 PM
  • 2
    I love hummus, too!!! - 8/20/2012   7:33:23 PM
  • 1
    I LOVE hummus. I love these suggestions. I love to try new recipes. I'm feeling the love big time. - 8/20/2012   6:13:21 PM

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