Hummus (or houmous!) not only tastes great, but it’s packed with protein, healthy fats and soluble fibre – making it a superfood in my opinion!
Making your own hummus is a great way of not only saving money, but cutting calories too (handy if you’re trying to lose weight!). Swapping your regular hummus for this low calorie healthy hummus will save you over 100Kcal and 10g fat per 50g serving and it really is simple to make too!
And for more information about calories check out these stats (and by the way – I’m not demonising ‘calories’ in any way – it’s just that if you are able to save a few hundred here and there then it really does make weight loss easier OR it means you can eat twice the amount!!) .. Per 100g:
- Shop-bought regular hummus = 332 calories
- Shop-bought reduced fat hummus = 252 calories
- Nic’s Nutrition’s hummus = 125 calories
Hummus is the perfect starter or dip (I like to serve mine with crudités such as carrots or cucumber, or [these] Snackettes from Linwoods; they packed with healthy fats & soluble fibre from linseeds & they are so yummy!) or as with falafel.
Healthy Hummus Recipe
- 1 tin chickpeas* (240g drained)
- 1 heaped tbsp (20g) tahini - creamed sesame seeds**
- 1/2 cup (105g) low fat natural/plain yoghurt
- 2 chopped/crushed garlic cloves
- juice from 1 lemon (or 2 tbsp lemon juice)
- 1/2 tsp salt (essential!)
- OPTIONAL: 1 tsp cumin, 1 tsp paprika, 1 tbsp olive oil and/or 1 roasted red pepper
- Put the chickpeas, tahini, yoghurt, garlic, salt, lemon juice and any optional extras such as roasted red pepper or cumin into a food processor or blender***
- Blend! And if you would like a smoother hummus then add 1-2 tbsp of the chickpea water at a time until you reach your desired consistency.
- Serve with raw carrot batons or toasted pitta bread and enjoy!
*Keep some of the chickpea water for a smoother consistency. You could also try swapping 1/2 of the chickpeas for white beans (cannellini beans) for a slightly different taste/texture.
**If you can't find tahini paste (some supermarkets don't stock it, you can use 2 tbsp of sesame oil)
**I use [this blender] from Sage!
Nutrition stats are for per 7th of the recipe.
P.S You can make your hummus & chunky or as smooth as you like. For a smoother consistency simply add more yoghurt or chickpea water!
Amount Per Serving
% Daily Value
Total Fat 3 g
Total Carbohydrates 6 g
Protein 4 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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