Quick 5 Minute Hummus Dip

Updated: Aug 23

This recipe is designed for a quick fix and possibly the easiest hummus recipe on the internet. You will get the same tangy, smooth and addictive sensations you do when you scoop into a tub bought from your local supermarket. The benefit of home made? No additives and preservatives or traces of nuts, dairy or gluten.


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A healthy dip that keeps you coming back for more...and so you should. It's good for you.

 

Tips

Where to find the ingredients and what to look for?

The main things to note about this recipe is it uses a mix of canned and fresh ingredients. Canned chickpeas and a tub of tahini paste are the type of non-perishables that last a few years and can be bought in bulk. When you are buying these ingredients, look out for the following things on the nutrition labels:

  • The ingredients section of the nutrition label (back of the can) should say Chickpeas & Water. Try to find canned chickpeas with no added salt in the ingredients section. You can also find organic chickpeas that are canned in water. Look for the organic labels in your supermarket aisles. In Sydney, my recommendation is Chefs Choice at Harris Farm or Macros at Woolies.

  • For Tahini Paste, the ingredients should say 100% sesame seeds. No added salt or oils. If you can find the 100% sesame seed, unhulled label, this means the paste will be a bit more bitter as they are made form the whole seed (and not ground) and richer in calcium.

Things to remember

There are a few things that could go wrong when using tahini paste and canned chickpeas so if you're reading this, take note:

  • Upon opening your tahini paste tub/jar, mix thoroughly and then close the lid and shake. This will ensure any natural oils that have risen to the top will mix through the paste so you don't get an oily dip.

  • Always rinse the chickpeas as much as you can. The water in the can of cooked chickpeas is also known as 'aquafaba'. Aquafaba is a starchy liquid that forms during the soaking and cooking process of legumes and not necessarily the best additive to your hummus dip if you have a sensitive gastrointestinal tract. On the positive side, aquafaba can also be used as a direct substitute for egg whites in sweet or savoury dishes (aioli, meringue) due to its texture. So you can save it in an airtight jar for later!


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Image thanks to Monika Grabkowska

Learn the quickest (and healthiest) hummus dip recipe! No oils necessary. Organic, canned, salt-free chickpeas. Ready in 5 minutes for a snack or to add to your dinner spread.


Quick Hummus Dip Recipe


Time: 5 Minutes Yield: 1.5 Cups

Nutrition Facts


Ingredients


1 Can (400g) of Cooked Chickpeas, rinsed

1/4 Cup Tahini Paste

2 Medium Cloves of Garlic, peeled and sliced

1/4 Cup Lemon Juice

1 Tsp of Salt


Method


1. Open can of chickpeas and pour into colander. Rinse thoroughly with water.


2. Place chickpeas into food processor or blender, add tahini paste, garlic, lemon juice and salt and mix until smooth.


3. Add water slowly while continuing to mix until smooth but not runny. You may not need too much water here, but add some if the mixture is clumpy.


4. Taste your hummus dip and add more lemon, salt or tahini paste until you reach your desired flavour and consistency.


Note: The recommended quantities in the ingredients above will produce a light, tangy dip with a hint of garlic. For stronger flavours you can add or reduce the ingredients and make it work for your palette.

 

NUTRITION INFORMATION

Average Quantity per Serving

Energy 474kJ

Protein 5.7g

Fat, total 4.3g

- saturated 0.6g

Carbohydrate 9.7g

- sugars 2.2g

Sodium 272mg

* Created with foodstandards.gov.au Nutrition Panel Calculator. Nutrition information is an estimate and will vary depending on quantities used and served.







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