Heavenly Hummus

Prep Time

10 minutes

Prep Notes

When using canned beans, look for ones with a BPA lining.  I also like to choose beans packed without salt, but if they are packed in salt, just rinse them after you drain them. 




1 can (15 oz) garbanzo(chickpeas), no salt, drained, (save the water)-BPA free can is best!

2 cloves garlic, peeled

3 T. tahini

½ t. sea salt

3 T. olive oil

1-2T. Fresh lemon juice

1/4 tsp ground cumin

1/4 c water (can use the garbanzo bean saved water or fresh filtered water)

¼ cup fresh chopped Italian parsley (optional but gives it a fresh flavor)

Other optional ingredients:  Sun-dried tomatoes, fresh chopped basil or oregano, kalamata olives, roasted red pepper or roasted garlic

(To roast garlic, put a whole bulb of garlic drizzled with olive oil in the oven at 375 for 30-40 minutes or until soft and tender. 

Squeeze 3-4 cloves of roasted garlic into hummus instead of raw garlic.  It's a delicious option if you have the time).


Put all ingredients in the blender or food processor except for olive oil. Start blender then add olive oil in a steady stream throught the feed tube.    Refrigerate until ready to use.

Serve with pita bread,crackers or vegetables as a dip. Also, great on sandwiches!


This is a staple in our refrigerator.  It's a healthy and very versitile dip/spread to use.  It's a great substitute for mayonaise on sandwiches and wraps. 

It's a great way to swap out unhelathy fats for healthy fats, fiber, protein and more!


Prairie Health Companion