Hummus with Veggies – Step-by-Step Guide
Hummus with Veggies is a classic Mediterranean diet snack known for its simplicity, flavor, and nutritional value. This recipe offers a balanced mix of protein, healthy fats, and fiber from wholesome ingredients like chickpeas, tahini, and olive oil. Paired with fresh, crunchy vegetables, it’s a refreshing and satisfying snack that embodies the essence of Mediterranean eating—fresh, nourishing, and easy to prepare. Perfect for dipping and sharing!. Check my article: The Ultimate Guide to Mediterranean Cooking For Beginners
Servings: 4
Prep time: 10 minutes
Cook time: None (only preparation needed)
Ingredients:
- 1 can of chickpeas, drained and rinsed
- 2 tablespoons tahini
- 2 tablespoons olive oil
- 1 clove garlic, minced
- Juice of 1 lemon
- Salt and pepper to taste
- Paprika and olive oil for garnish
- Fresh veggies like cucumbers, carrots, and bell peppers for dipping
How to prepare Hummus with Veggies
- Blend the chickpeas, tahini, olive oil, garlic, and lemon juice in a food processor until smooth. Add water to adjust consistency if needed.
- Season with salt and pepper to taste.
- Drizzle olive oil and sprinkle paprika on top.
- Serve with fresh veggies for dipping.
Chickpeas (also known as garbanzo beans) are the best beans for homemade hummus. They are the traditional base for hummus due to their creamy texture and mild flavor when blended. Make sure to cook them thoroughly or use canned chickpeas for convenience, and don’t forget to save some of the cooking liquid (or the liquid from the can) to adjust the consistency of your hummus if needed.
Chickpeas offer a range of health benefits, making them a valuable addition to a balanced diet. Here are some key benefits:
- Rich in Nutrients: Chickpeas are an excellent source of protein, fiber, vitamins (especially B vitamins), and minerals like iron, magnesium, and phosphorus.
- High in Protein: They are a great plant-based protein source, especially for vegetarians and vegans, supporting muscle maintenance and repair.
- Supports Digestive Health: Chickpeas are packed with fiber, which promotes healthy digestion, prevents constipation, and maintains gut health.
- Helps Regulate Blood Sugar: The fiber and protein in chickpeas can help control blood sugar levels by slowing down digestion and preventing blood sugar spikes.
- Aids in Weight Management: Due to their high fiber and protein content, chickpeas can increase feelings of fullness, which may help reduce calorie intake and support weight loss efforts.
- Heart Health: Chickpeas contain heart-healthy nutrients like potassium, magnesium, and fiber, which can help lower cholesterol and reduce the risk of heart disease.
- Supports Bone Health: They are a good source of calcium, magnesium, and phosphorus, contributing to strong bones.
- Anti-Inflammatory Properties: Chickpeas contain antioxidants that help reduce inflammation, which can be beneficial for overall health and in managing chronic conditions like arthritis.
- May Improve Mental Health: The B vitamins in chickpeas, such as folate, are essential for brain health and may reduce the risk of depression and cognitive decline.
Chickpeas are versatile and can be added to salads, soups, curries, and this Hummus with Veggies , making them easy to incorporate into a healthy diet.
Delicious sides to serve with homemade hummus and veggies:
- Pita Bread or Pita Chips: Warm, soft pita bread or crispy pita chips pair perfectly with hummus.
- Falafel: These crispy, spiced chickpea fritters complement hummus well.
- Olives: A bowl of marinated olives adds a tangy and salty contrast.
- Tabbouleh: This refreshing bulgur wheat salad with parsley, mint, tomatoes, and lemon adds freshness.
- Stuffed Grape Leaves (Dolmas): These vine leaves filled with rice and herbs are a great Mediterranean side.
- Pickles: Pickled vegetables, such as cucumbers or turnips, add a crunchy, tangy balance.
- Flatbread: Soft, fresh flatbreads like naan or lavash are great for scooping up hummus.
- Grilled Halloumi: The salty, firm cheese complements the creamy hummus and adds a savory touch.
- These sides will create a flavorful, Mediterranean-style spread alongside your hummus and veggies!
Hummus with Veggies Recipe
Hummus with Veggies
Ingredients
- 1 can of chickpeas drained and rinsed
- 2 tablespoons tahini
- 2 tablespoons olive oil
- 1 clove garlic minced
- Juice of 1 lemon
- Salt and pepper to taste
- Paprika and olive oil for garnish
- Fresh veggies like cucumbers carrots, and bell peppers for dipping
Instructions
- Blend the chickpeas, tahini, olive oil, garlic, and lemon juice in a food processor until smooth. Add water to adjust consistency if needed.
- Season with salt and pepper to taste.
- Drizzle olive oil and sprinkle paprika on top.
- Serve with fresh veggies for dipping.
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