You won’t believe how easy it is to make this perfectly creamy Mediterranean Hummus. It tastes better and is less expensive than store-bought hummus. A healthy snack that contains plant protein, healthy fat, fiber, vitamins and antioxidants!
Impress your friends by setting out your own hummus next time you host- it’s a perfect last minute appetizer! 🙂
Looking for other chickpea recipes? Try Mediterranean Roasted Chickpeas for an easy snack with plant-protein and fiber or Chickpea Soup for a cozy plant-forward dinner. Wanting to use up that extra tahini? Try tahini yogurt sauce!
I've tried making homemade hummus several different ways because it’s been my favorite dip for a long time. Suffice it to say, I’ve done the homework and this is the best hummus recipe ever! It reminds me of the hummus served at an authentic Mediterranean or Middle Eastern restaurant.
It’s probably not coming as a surprise that as a dietitian I love Mediterranean hummus with veggies or pita chips as a snack. But you can totally get creative with how you eat hummus beyond just having it as a snack! Add it to a sandwich, wrap, or Mediterranean Charcuterie Board. Make a Mediterranean Bowl or Buddha Bowl with brown rice, grilled chicken, roasted cauliflower and carrots or air fryer sweet potatoes.
Why You'll Love Mediterranean Hummus
INEXPENSIVE - canned beans are one of the least expensive proteins you can find at the grocery store. Making your own hummus will save you money!
EASY - I promise this recipe is so easy you'll wonder why you didn't make homemade hummus sooner.
NUTRITION - the best part about hummus is that it provides so much nutrition! Fiber, plant protein, manganese and heart healthy fats are some of the key nutrients in this recipe. Hummus is made of functional food ingredients and is healthy for gut health, brain health, heart health, and hormone health.
FLAVOR - the flavor of homemade hummus is just so much more fresh. And the creamy texture can’t be beat!
Ingredients in Mediterranean Hummus
Just a handful of ingredients and about 3 minutes of your time is all you need to make easy homemade hummus dip.
*Be sure to check the recipe card at the bottom for exact ingredient measurements and full recipe.
- Chickpeas - also called garbanzo beans, chickpeas are the main ingredient in hummus and the base of this recipe. I use canned chickpeas for ease. But you’re welcome to cook your own chickpeas and use those! Just 1 cup of chickpeas has as much protein as 2 eggs!
- Tahini - tahini is made from ground sesame seeds and has a slightly nutty flavor. It contains fiber, plant protein, and heart-healthy fats.
- Lemon juice - fresh lemon juice not only brings flavor to the hummus, but the citric acid in lemon juice also acts as a natural preservative. Plus, it contains Vitamin C which is important for your immune health!
- Garlic - you’ll be using raw garlic so a little bit goes a long way. Start with one clove and add more to taste. Garlic is an antimicrobial (which is why I often add it to an immunity booster shot). It also contains antioxidants!
- Cumin - adding cumin to hummus give it a great depth of flavor.
- Salt - you’ll want to add salt to taste. Since you’re using canned chickpeas in this recipe, they already add some salt so you don’t need much extra!
- Extra Virgin Olive Oil - just a bit of olive oil helps to make the hummus nice and creamy. Plus, it adds heart-healthy fats and antioxidants.
- Water or Aquafaba (chickpea liquid) - at the end of making hummus, adding some liquid will help get it to the consistency you prefer. You can absolutely use water, but you can also use the liquid from the chickpea can for a more flavorful and creamy end product.
- Ice cubes - this is optional, but a tip I picked up from Silk Road Recipes is to add an ice cube or two at the end of blending. I have made it both with and without and it’s great either way. But is slightly more smooth with the added ice. And I mean... ice cubes are free so why not give it a try?!
Instructions for Mediterranean Hummus
*Below are the instructions for how to make Mediterranean Homemade Hummus with some visuals that I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
Step 1: Drain and rinse the chickpeas. Save the liquid from the can in a separate bowl (you’ll use it later). Add the chickpeas to your food processor or high speed blender. Blend until creamy using a spatula to push down the sides as needed.
Step 2: Add the tahini, lemon juice, garlic, and cumin to your food processor or blender and puree until smooth. I recommend waiting until the end to add salt. This helps you better control the taste!
Step 3: Next, drizzle in the olive oil and continue to process/blend for about 1 minute.
Step 4: Add the chickpea liquid (Aquafaba) to the mixture and puree until it reaches the consistency you desire. Season to taste by adding salt or garlic as desired.
Step 5: (Optional) for an even creamier hummus, add an ice cube or two at the end and puree until the ice is melted.
Hint: When you drain your can of chickpeas, don't toss out the liquid! Drain them into a bowl before rinsing them and set aside the liquid (Aquafaba) for the end of the recipe.
Substitutions & Variations
You can customize hummus so easily using this classic hummus recipe as a base. Below are some ideas, but feel free to come up with your own creative ways to bring it to your next dinner party.
- Roasted red pepper - add a couple of roasted bell peppers when processing the hummus and then top it with more pepper.
- Pine Nut - pine nuts are a great way to up-level this hummus. Just add a tablespoon or so when processing hummus and garnish with another handful of pine nuts.
- Garlic - some people love their hummus with more garlic flavor. If that’s you, throw in an extra clove to amp up the garlic!
You can use a food processor or high speed blender for this recipe! If you don't have one, grab one below (affiliate links).
Refrigerator: Store in an airtight container in the fridge for up to 5 days
Freezer: hummus will be good in the freezer for up to 4 months in a freezer safe container.
Pro tip: add a bit of olive oil to the top of the hummus before freezing. This will help it keep the moisture locked in.
To thaw: thaw hummus in the refrigerator overnight. In order to get it back to that deliciously creamy consistency, use a spoon to whip it and add a bit more olive oil as you stir.
- You won't need much added salt and it's best to add it in at the end once all the other ingredients are blended together. This will help you determine how much extra salt it needs. And remember, you can always add but you can't take away!
- Let the hummus sit for about 30 minutes before serving. This will let it rest in the flavors.
Honestly, it’s less expensive to make it at home and I just plain think it tastes better. It also gives you more freedom to adjust flavor and texture to your preference. It’s one of those things that if you use a good recipe, you can make it right the first time. After that, you don’t even really need to look at a recipe anymore!
Tahini is most often found by the nut butters at the grocery store. It is sometimes also found in the ethnic food aisle.
You can absolutely skip the Tahini! The flavor of your hummus will be different since Tahini adds a nutty flavor to classic hummus. But if you don’t have any or don’t like the flavor, skip it! You can also try replacing the tahini with a different nut or seed butter.
Some recipes will call for getting rid of the skins, but I haven’t found it to be necessary and the skins add fiber.
Is Homemade Hummus Healthy?
While healthy means something different to everyone, hummus is a nutrient-rich option!
From a nutritional perspective, hummus provides the following:
- Healthy fats
- Dietary Fiber
- Vitamin B6
Additional Nutrition Insight
Here are some more details about the nutrition of this homemade hummus dip.
- No Added Sugars or artificial sweeteners
- Chickpeas have a low glycemic index
- Hummus is a functional food and can help to support gut health, brain health, heart health, and hormone health.
How to Serve Mediterranean Hummus
I love topping my hummus with parsley, extra chickpeas, and a shake of sumac or paprika. Some other favorite toppings are feta cheese, diced red onion, fresh herbs of choice or sun-dried tomatoes. Top hummus with green olives when serving it as meze or on a Mediterranean board. My favorite way to add it to a meal is by making a Mediterranean Bowl, a nutrient-dense lunch that is super easy to meal prep!
Pita Chip & Cracker Brand Recommendations
Here are some of my favorite brands of pita chips or crackers to serve this Mediterreanean hummus with!
- Blue Diamond Almond Nut Thins, gluten-free, made with rice flour and almonds as the first 2 ingredients.
- Blue Diamond Almond Thins, Smokehouse Flavor (my FAVORITE!), gluten-free, made with rice flour and almonds as the first 2 ingredients. The smokehouse flavor is soooo good with homemade hummus dip. I've introduced these to many friends who are now in the fan club.
- Simple Mills Almond Flour Crackers, gluten-free, vegan, made with almonds, sunflower seeds, and flax seeds. I recommend either the fine ground Sea Salt or Rosemary & Sea Salt flavor.
- Mary's Gone Crackers (any flavor!) , gluten-free, made with 5 different kinds of seed, high fiber.
- Local to my town of Austin, Texas, I LOVE The Sourdough Project's crackers. If you're visiting Austin or live here, be sure to grab some at the Farmer's Market. You can also get them online and at some local grocery stores.
Did you know?
I am passionate about teaching you about the foods you eat. So it's time for a little history and some fun facts about this recipe! Feel free to go directly to the recipe card or stick around for a some education. 🙂
Chickpeas, or garbanzo beans, have been cultivated in the Middle East for thousands of years. But the origin of hummus, a paste made with smashed chickpeas and tahini (blended sesame seeds), is unclear. It was created somewhere in the Middle East. In fact, a fourteenth century medieval Egyptian cookbook, Treasure Trove of Benefits and Variety at the Table, includes a hummus recipe. In the Middle East, hummus is served with warm and fluffy pita bread, as part of meze (small appetizers similar to Spanish tapas), or with chicken or falafel. It is traditionally served warm but often served cold in the United States.
Originally, vinegar was an ingredient in hummus that was later replaced by lemons which serve a similar purpose– to prevent browning of the chickpea skins.
Hummus started to rise in popularity in the United States in the mid 2010s. In fact, American farmers had to quadruple production of chickpeas just to keep up with the hummus demand! Suffice it to say, hummus is a popular staple in many homes and restaurants worldwide.
Looking for other nourishing recipes like this? Try these:
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I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram....I LOVE knowing there’s people out there trying out my recipes! 🙂 IG: @mallorythedietitian
Best Mediterranean Hummus Recipe, Easy and Authentic
- 1 (15 oz) can chickpeas (garbanzo beans)
- ¼ cup Tahini (Soom brand is great but any brands works)
- ¼ cup fresh squeezed lemon juice
- 1 clove garlic
- 1 tablespoon extra-virgin olive oil
- ½ teaspoon cumin
- 3 tablespoon chickpea liquid (Aquafaba) (from the can of chickpeas. Can also use water)
- salt to taste
- 1-2 ice cubes (optional)
- Drain and rinse the chickpeas. Save the liquid from the can in a separate bowl (you’ll use it later).
- Add the chickpeas to your food processor or high speed blender. Blend until creamy using a spatula to push down the sides.
- Add the tahini, lemon juice, garlic, and cumin to your food processor or blender and puree until smooth. I recommend waiting until the end to add salt. This helps you better control the taste!
- Next, drizzle in the olive oil and continue to process/blend for about 1 minute.
- Add chickpea liquid (aquafaba) to the mixture and puree until it reaches the consistency you desire. Season to taste with salt.
- (Optional) for an even creamier hummus, add an ice cube or two at the end and puree until the ice cube is melted.