Taco Hummus

Taco Hummus is a delicious, Mediterranean with a Mexican flare dip, perfect for slathering on tacos or dipping veggies or tortilla chips. Just a few simple ingredients stand between you and the easiest taco night ever!

This post may contain affiliate links. See our Disclaimer for more information

Options for hummus are virtually limitless! We love taco hummus for slathering on tacos, in sandwiches and wraps, as a starter for layer dips, and just all by itself.

Make sure to check out other hummus and dip recipes, like Heart Healthy Hummus, Radish Greens Hummus, and Black Bean Brownie Batter Dip!

Heart Health Benefits of Taco Hummus

Hummus is a generally heart healthy food anyway! 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 made sure this version is low sodium and blood pressure friendly!

Macronutrients

Taco hummus is a delicious low calorie, low carbohydrate snack. The dip includes plant-based protein and fiber from the chickpeas and tahini, and the majority of fat content is monounsaturated fat from the olive oil and tahini.

Micronutrients and Bioactive Components

The serving size of hummus is small (just 2 tablespoons), so 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 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!

Here's a look at some of the most bioactive components in this recipe:

• 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 lime juice) protective against oxidative stress, inflammation, high cholesterol, and atherosclerosis (11).

Ingredients

Here is what you'll need for taco hummus, along with some applicable substitutions and notes.

• Chickpeas - choose no added salt cans, or make your own from dry if you like
• Tahini - you could also use almond butter, Greek yogurt, or Sun Butter if you are allergic to sesame, or are just out of tahini
• Olive oil - choose extra virgin for the most polyphenols, and therefore, heart benefit. Another liquid oil of your choosing can be substituted.
• Lime juice - you could use lemon juice, but it would alter the flavor
• Garlic
• Salt Free Taco Seasoning

See recipe card for quantities.

Instructions

Here's how to make taco hummus.

1. Step 1: Add all the ingredients, except water, to the blender or food processor. Process on high, while pouring in the water, a little at a time, until you reach the consistency you like.

2. Step 2: Taste, and adjust seasonings if needed. Spread into a bowl and garnish as desired.

Variations

Consider these variations on taco hummus to take it up a notch:

• Spicy - add chili pepper flakes, a fresh jalapeño pepper, or a few teaspoons of your favorite hot sauce when blending
• Smoky - blend in chipotle chiles, ancho chiles, or chipotle chili powder
• Black bean taco dip - simply use black beans instead of chickpeas in this recipe

Try this simple Heart Healthy Hummus recipe for a more traditional take!

Equipment

I have found that a high speed blender is indispensable in creating the most decadently creamy hummus! I recommend using one for this recipe. You can definitely use a food processor or regular blender, too. The hummus may not turn out quite as smooth.

Also have basic kitchen tools, like measuring cups and spoons and a liquid measuring cup.

Storage

Store taco 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.