Hummus Dip


What's so great about hummus dip?  Besides being a delicious dip for fresh sweet pepper sticks, cucumbers, raw squash sticks, and cherry tomatoes?  It is protein rich, with 2.5 g protein per tablespoon of tahini (pureed sesame seed butter), and about 7 g protein per 1/4 cup serving of chickpeas.   The rich and creamy taste of pureed chickpeas can be flavored in many ways.  This is a traditional recipe, but it is also delicious with a variety of spices or roasted tomatoes, peppers and onions pureed in the mix. Hummus dip with raw vegetables makes a great after-school snack, or can be a nutritious addition to school lunches.


1 Cup dried chickpeas (garbanzo beans), or two cans of cooked chickpeas.

Juice from 1/2 lemon

1/3 Cup of sesame tahini

1/4 Cup of extra virgin olive oil

3 Cloves of garlic, peeled

1 tsp kosher or sea salt (if cooking your own beans, less salt if using canned)

Paprika, to taste

Toasted Garlic Drizzling Oil for garnish (optional)



If you are using dried beans: Rinse and soak chickpeas overnight. Drain the soaking water, then cover with more water and heat to a boil.  Reduce heat and simmer until tender.  When they are soft enough, drain off the cooking liquid, reserving a little for thinning the Hummus as needed. If using canned chickpeas, drain and rinse them. Do not reserve any of the liquid from the cans.

Place the chickpeas and the remaining ingredients in a food processor or blender and puree until smooth.  Add water or reserved cooking liquid to thin the dip if necessary. Adjust seasonings to taste.  Serve immediately with freshly sliced vegetables, or portion into snack cups and refrigerate for up to one week.