Healthy Hummus

Chickpeas are packed with nutrients, rich in plant-based protein, and full of fibre* which keeps you satiated and benefits your digestive health.

Ingredients for a quick dip:

  • 1 can of organic chickpeas
  • ½ tsp cumin
  • ½ tsp baking soda 3 tbsp olive oil
  • ½ cup tahini 2 tbsp lemon juice
  • 2 garlic cloves
  • ½-3/4 cup cold water (depending on how thick you like it)
  • ½ tsp salt
  • Garnish with olive oil, Za'atar, paprika or parsley


1. Drain and rinse the chickpeas, then roll the chickpeas in a clean kitchen towel, and the skins will naturally come off.

2. Place the chickpeas in a pot of boiling water with ½ tsp baking soda.

3. Cook for 8-12 minutes on medium-high heat until chickpeas are soft, remove and drain.

4. Add the chickpeas, tahini, garlic, salt, cumin, olive oil and lemon juice to a food processor or high-speed blender until smooth.

5. Begin to add the cold water, adding ¼ cup at a time and blending to incorporate for about 5 minutes.

6. Taste and adjust seasoning as needed (salt, cumin, lemon)

7. Serve and garnish with olive oil, za'atar, paprika, and parsley.

(Hummus will store well for up to a week in the fridge)

Have a bit more time?

Try this tasty Roasted Chickpea Hummus Recipe


  • 2 cups of dry chickpeas (soaked overnight in the fridge)
  • 2-3 garlic cloves
  • 2 tsp salt
  • ½ cup water
  • 1 tsp baking soda
  • 1 tbsp ground cumin
  • 1/3 cup olive oil
  • 3 tbsp of tahini
  • Juice half a lemon


1. Place the dry chickpeas in a pot, and cover with water (at least a couple of cm) above the peas. Let them soak overnight in the fridge.

2. Drain the chickpeas. Place them in a pot, fill them with new water, and add the salt and baking soda.

3. Bring the chickpeas to a boil and then lower the heat to a low boil. Cook the chickpeas for an hour. They should soften so they can easily be mashed with your fingers.

4. Drain the chickpeas and let them cool until they come to room temperature.

5. Pulse the chickpeas, lemon, garlic cloves and tahini in a food processor or blender whilst slowly adding water. Check the texture and thickness of the hummus. If needed, add more water to desired consistency.

6.  When serving, scoop into a bowl and drizzle olive oil, cumin or a sprinkle of paprika on top.

*Why is fibre so important for gut health?

'Ciceritol' is extracted from chickpeas and has prebiotic potential. A new study shows it can enhance the microflora of the colon and promote the production of Short-chain fatty acids (SCFA).

Short-chain fatty acids have a direct effect on the gastrointestinal tract. When fibre is fermented inside the colon, bacteria producing molecules called SCFA (especially SCFA butyrate) help boost the protective mucus layer in the gut. This layer has an anti-inflammatory effect and is also known to maintain health via regulation of the immune system (Li et al., 2018).

The production of SCFAs in the gut microbiome is essential for optimal health but is frequently limited by the lack of fermentable fibre in the diet.


Research: Li, M., Van Esch, B., Henricks, P., Folkerts, G., Garssen, J. (2018). The Anti-inflammatory Effects of Short Chain Fatty Acids on Lipopolysaccharide or Tumor Necrosis Factor a-Stimulated Endothelial Cells). Frontiers in Pharmacology. doi: 10.3389/fphar.2018.00533

Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5974203/


Best Healthy Hummus Recipe

https://www.nutraingredients-asia.com/Article/2017/02/28/Chickpea-extract-a-potential-prebiotic-China-study-shows-microflora-and-short- chain-fatty-acid-benefits


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