Heart Healthy Hummus

With just a few simple ingredients, you can transform a can of chickpeas into a classic heart healthy Mediterranean snack everyone goes crazy for! This Heart Healthy Hummus recipe is ultra creamy, full of plant protein and monounsaturated fats, and low sodium, too! Dip to your heart's content!

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Everyone needs a classic hummus recipe in their collection, and this is it! Using a high speed blender ensures a decadently smooth texture, and it's highly customizable, too. Delicious as is, or with a wide variety of add ins! So something uniquely different, give my Radish Greens Hummus a try!

Heart Health Benefits of Heart Healthy Hummus

Hummus is a generally heart healthy food to begin with! It's got plant based protein, fiber, heart healthy fats, and a variety of phytonutrients that all work together to improve blood lipid and glucose control, lower inflammation and blood pressure, and improve endothelial function (1, 2, 3). Some hummus recipes can be high in sodium, so we lowered the sodium in our version to help further support blood pressure, but otherwise this is a classic hummus recipe!

Macronutrients

Heart healthy hummus is a low calorie, low carbohydrate snack. Our recipe also boasts plant-based protein and fiber from the chickpeas and tahini, as well as the majority of fat content being monounsaturated fat from olive oil and tahini.

Micronutrients, Phytonutrients, and Antioxidants

Because the serving size of hummus is small (just 2 tablespoons), our recipe doesn't technically meet the definition of being "a good source of" or "high in" any nutrients. But the ingredients we use are at least a "good source" of iron, folate, magnesium, and vitamin C, so you're getting a good mix of all of these when you eat this hummus, too!

These are some of the most abundant phytonutrients and antioxidants in this recipe, contributing to its heart healthfulness:

• Soluble fiber - (in chickpeas) a type of fiber that dissolves in water and can help lower cholesterol and blood sugar (4);
• Insoluble fiber - (in chickpeas) type of fiber that does not dissolve in water, and helps add bulk to the stool, reducing constipation risk (4);
• Resistant starch - (in chickpeas) - portion of starch that is not digested in the small intestine, and is instead fermented by microorganisms in the colon, creating short chain fatty acids that may be associated with improved gut health, glucose control, lower cholesterol, and decreased risk of colon cancer (5);
• Sesamin and sesamolin - (in tahini) lignans with antioxidant and anti inflammatory properties, studied for their ability to reduce blood pressure, atherosclerosis, thrombosis, and improve endothelial function (6, 7);
• Monounsaturated fats - (in tahini and olive oil) type of fat molecule that can help lower LDL cholesterol, and provides nutrition to maintain and build you body's cells (8);
• Hydroxytyrosol and oleuropein - (in olive oil) polyphenols that may be preventative against high blood pressure, stroke, and heart attack (9);
• Allicin - (in garlic) organosulfur compound that, along with other garlic compounds, boasts antioxidant and antiplatelet effects. It may also improve oxidative stress and lower blood lipids (10); and
• Vitamin C and citrus flavonoids - (in lemon juice) protective against oxidative stress, inflammation, high cholesterol, and atherosclerosis (11).

Ingredients

Classic hummus calls for classic ingredients! Choose no added salt chickpeas for the best blood pressure control.

• Chickpeas
• Tahini
• Olive oil
• Lemon juice
• Garlic cloves
• Cumin

See recipe card for quantities.

Instructions

Homemade hummus is so easy, and so much better than store bought, I'm surprised more people don't make it! See how easy it is!

1. Step 1: Add all the ingredients, except water, to the blender.

2. Step 2: Start the blender, and add water, a little at a time, until you have a thick, smooth consistency you like.

Variations

Variation on hummus are virtually endless. Here are just a few you might enjoy:

• Spicy - add chili pepper flakes, a fresh jalapeño pepper, or a few teaspoons of your favorite hot sauce when blending
• Dessert - use peanut butter instead of tahini, and leave out the garlic and spices. Add some cinnamon and a little maple syrup, too, if desired
• Red beet - toss a cooked beet into the blender for a lovely pink hue to your hummus

See this Radish Green Hummus version!

Equipment

A high speed blender has been indispensable in creating the most decadently creamy hummus! I recommend using one for this recipe. You can certain use a food processor or regular blender, too. Your hummus may just not be quite as smooth.

Also make sure you have basic kitchen tools like measuring cups and spoons and a liquid measuring cup.

Storage

Store the hummus in an airtight container in the refrigerator for up to 5 days.

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

• Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
• Use cutting boards and knives that are thoroughly washed and sanitized, especially if they have been used for raw meat before
• Keep this heart healthy hummus cold at all times, and discard if out of refrigeration longer than 2 hours (or 1 hour in hot weather)
• Always provide a spoon for serving, rather than guests dipping directly into the bowl

See more guidelines at USDA.gov.