How to make hummus: easy recipes to make at home

Thanks to Rachael Hartley, RD

Stuffed Zucchini Hummus

Rachael Hartley, RD, LD, Rachael Hartley Nutrition

“The fun addition of zucchini to this hummus recipe adds a bright and beautiful color and also helps make the hummus extra soft and creamy,” Hartley says. “As someone who loves hummus and chips, I love how this recipe turns it into a well-rounded meal by filling a plate of hummus with veggies, olives, and feta cheese.”

Ingredients:

Zucchini hummus

1 large zucchini, cut into 4 planks

1 tablespoon plus 1 teaspoon olive oil

1.5 cups chickpeas, drained and rinsed

1/4 cup tahini

1/4 cup chopped fresh parsley

Juice of 1/4 lemon

2 cloves garlic, finely chopped

1/2 teaspoon cumin

Chopped salad

1/2 large cucumber, seeded and diced

3/4 pint cherry tomatoes, quartered

4 large radishes, diced

1/4 large red onion, chopped

1/3 cup kalamata olives, halved

1 can chickpeas, drained

1/4 cup chopped fresh dill

Juice of 1/4 lemon

1 tablespoon olive oil

1 cup crumbled feta

Before serving

Chopped fresh herbs (try dill, parsley, and/or mint)

Smoked paprika

Olive oil

Warm pita bread

Instructions:

To make the zucchini hummus: Preheat grill to medium heat. Mix the zucchini with a teaspoon of olive oil and season with salt and black pepper. Place the zucchini on the grill and cook for 4-5 minutes per side until soft and well marked. Remove and set aside to cool slightly. Place chickpeas, tahini, parsley, lemon, garlic and cumin in a food processor. Cut the zucchini into pieces and add to the food processor. Blend, stopping to scrape sides as needed, until hummus is smooth and creamy. Mix in a tablespoon of olive oil and season with salt and black pepper. Set the hummus aside.

To make the chopped salad: Toss cucumber, cherry tomatoes, radishes, red onion, olives, chickpeas, and dill together in a large bowl. Add lemon juice, olive oil, season with salt and black pepper and stir to coat. Gently fold in the crumbled feta.

Scoop the hummus onto a plate with a large spoon. Use the back of the spoon to spread it over the plate and form a well in the center. Add a scoop of chopped salad to the well. Garnish with herbs, smoked paprika and a drizzle of olive oil. Serve with warm pita bread.

Thanks to Melissa Nieves, LND, RD, MPH

Homemade Hummus Without Tahini Recipe

Melissa Nieves, RD, Nutricion al Grano

Make this hummus alternative without tahini. “I wouldn’t necessarily leave out tahini — it’s just that where I live, in Puerto Rico, it’s not an easy ingredient to find, so I usually make hummus without it,” says Nieves. “I like my recipe because it uses roasted red peppers, an ingredient we use a lot in Latin cooking, giving it a special flavor and adding more color to your standard hummus recipe.”

Ingredients:

1 (14-ounce) can chickpeas, drained

1/4 cup white or red onion, chopped

1 fresh clove of garlic

1/2 cup fresh parsley

1 can roasted red bell pepper, drained

1/4 cup extra virgin olive oil

2 tbsp lemon juice

Salt and pepper to taste

Ground bell pepper (optional)

Extra olive oil (optional)

Instructions:

Place the chickpeas in a food processor or blender at high speed. Add onion, garlic, parsley, red pepper, olive oil, lemon juice, salt and pepper. Process all ingredients until smooth. Optionally, you can season with a dash of olive oil and ground paprika. Serve as an appetizer with chopped vegetables, pita bread or tortillas. You can also use it in sandwiches, pita bread or wraps.

Courtesy of Mackenzie Burgess, RDN

Peanut Butter Hummus

Mackenzie Burgess, RD, owner and recipe developer at Cheerful Choices

Instead of tahini, try peanut butter as an alternative. “This dip is traditionally made with tahini, a paste made from sesame seeds, but you can also make it without tahini,” says Burgess. “Since I don’t always have tahini on hand, I often replace it with a cheap pantry staple: peanut butter! Homemade peanut butter hummus gives the same nutty flavor and only takes five minutes to make. I like to combine it with colorful vegetables and whole grain pita breads for a balanced snack.”

Ingredients:

1 (15-ounce) can chickpeas, drained

2 tablespoons peanut butter*

2 tablespoons lemon juice

1 big garlic clove

1 tablespoon olive oil, plus more if needed

1/2 teaspoon salt

2 tablespoons of water

Additional spices or additions of your choice: Try a pinch of cumin, paprika, bagel spice, or cayenne pepper. You can also add a few roasted red peppers or a handful of freshly chopped herbs.

Instructions:

Place all ingredients in a food processor and blend until smooth. Add more olive oil if necessary to achieve desired consistency. Store in an airtight container in the refrigerator for up to a week.

*You can use sunflower seed butter if you are nut free.

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