Simple and healthy hummus recipe

I love hummus as a snack. It’s simple, tasty, full of fiber and filling. And it entices me to switch up my veggies—my go-tos are jicama, radishes, celery, carrots and turnip, but I love bell peppers and I’ll even dip veggies that I won’t normally eat raw, like broccoli and cauliflower. It makes a great on the go snack, especially when you need a break from nuts or nut butters. My toddler eats it by the spoonful, but also enjoys it with veggies--win-win!

Premade hummus can be purchased at most grocery stores. But if you look closely at the ingredient list, you’ll realize that the store-bought options are typically not as healthy as they could be. On my trip to Costco the other day, I checked out the ingredients of their organic hummus.

Whereas most hummus recipes call for only olive oil, many premade hummus use seed oils derived from canola, sunflower, safflower or even soybean. These over-processed, industrialized oils lack the heart-healthy benefits of olive oil and can contribute to inflammation. These seed oils are high in 6 fatty acids, which can be pro-inflammatory when eaten in large quantities. In general, the American diet is too high in omega-6 fatty acids, and we can avoid these oils when possible by finding balance with healthy alternatives.

Olive oil is high in omega-9 fatty acids which can help improve insulin sensitivity and decrease inflammation. Additionally, olive oil can help reduce blood LDL or “bad” cholesterol and increase HDL or “good” cholesterol.

Fortunately, hummus is super easy to make at home. It requires just 6 ingredients and a food processor. Certainly, if you truly don't have time or the desire to make hummus at home, store bought hummus is a fantastic, healthy option! But if you do have 15 min, you can whip a batch at home.

Ingredients

1 15 oz can chickpeas, drained and rinsed

2-3 Tbs olive oil (depending on how creamy you like it)

3 Tbs tahini (sesame seed butter)

3-4 Tbs fresh squeezed lemon juice

1 clove garlic, smashed (optional)

½ - 1 tsp salt

2 Tbs water

Instructions

Place all ingredients in a food processor and blend on high until smooth. Add more lemon juice, salt or water to achieve your preferred taste and texture.

Serve it up with your favorite raw veggies, smear on seedy crackers or use it as a spread on a sandwich or wrap. Your gut bacteria will benefit from the soluble fiber in the chickpeas, the healthy fats in the olive oil, and the prebiotic fiber in the garlic.

The best food is the simplest!