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Clean Eating

HUMMUS METAMORPHOSIS

Think Beyond Pita

Toasted whole-grain pita or pita chips make a great dipping companion (aka dipper), but there are plenty of other options for loading up on all the goodness:

Sliced jicama
Roasted sweet potato rounds
Vegetable chips (sweet potato, beet or taro)
Endive leaves
Tortilla chips
Whole-grain crackers
Bell pepper slices
Radish slices

Beet and sweet potato chips stand in for pita as crispy dippers.

Sweet Potato Hummus Bowl

This savory dip is super smooth thanks to the addition of sweet potato, and we topped it off with crispy leeks and toasty pine nuts.

Sweet Potato Hummus Bowl

SERVES 4.

HANDS-ON TIME: 20 MINUTES.

TOTAL TIME: 30 MINUTES.

2 cups roasted, peeled and mashed sweet potato*
1¼ cups store-bought or homemade plain hummus (about 10 oz)
⅛ tsp ground cayenne pepper, optional
¼ tsp dried oregano

OPTIONAL TOPPINGS: toasted pine nuts, cilantro, crispy leeks (recipe below)

SUGGESTED DIPPERS: vegetables chips (such as sweet potato, beet or taro)

1. In a food processor, blend sweet potato, hummus, cayenne (if using) and oregano until smooth; divide among serving bowls.

2. Pile on toppings. Serve with vegetable chips, or your choice of dipper.

CRISPY LEEKS: Toss 1 leek, cut into matchsticks, with 1 tbsp olive oil and 1 tbsp tapioca starch. Bake at 375ºF until crispy, 10 to 12 minutes.

*TIP: To prepare mashed sweet potato, scrub 2 large skin-on sweet potatoes and prick several times with a fork. Place on a rimmed baking sheet and roast in 400°F oven until a sharp knife slides easily into center, 45 to 60 minutes. Let cool enough to handle, then cut in half lengthwise and scoop out the flesh. Mash flesh with a fork until smooth.

PER SERVING (¼ of recipe): Calories: 328, Total Fat: 14 g, Sat. Fat: 2 g, Monounsaturated Fat: 6 g, Polyunsaturated Fat: 5 g, Carbs: 45 g, Fiber: 9 g, Sugars: 10 g, Protein: 9 g, Sodium: 333 mg, Cholesterol: 0 mg

Upgrade Your Hummus

It’s easy to infuse store-bought hummus with a variety of flavor-boosting staples already found in your fridge or pantry. Start with plain chickpea hummus, then blend it up in a food processor or high-speed blender with a spoonful or two of your favorite ingredients. Try one of our tried-and-tested combinations in this section, or experiment with any of the following:

• Pesto
• Oil-packed sun-dried tomatoes
• Roasted red peppers
• Feta cheese
• Fresh cilantro (or your favorite fresh herb)
• Jalapeño chile peppers
• Roasted garlic cloves – use the whole head!

If you’re sprinkling even more ingredients on top, use a wide, shallow bowl or plate for more surface area (and maximum scooping).

Pea Hummus Bowl

An eye-catching green dip topped with salty feta and dill. Colorful pink watermelon radishes can be used instead of bread to scoop up this tasty bowl.

Pea Hummus Bowl

SERVES 4.

HANDS-ON TIME: 15 MINUTES.

TOTAL TIME: 15 MINUTES.

1½ cups green peas, blanched and drained
1¼ cups store-bought or homemade plain hummus (about 10 oz)

OPTIONAL TOPPINGS: walnuts, feta cheese, dill, sprouts or microgreens

SUGGESTED DIPPERS: watermelon radish or whole-grain crackers

1. In a food processor, blend together peas and hummus until smooth; transfer to bowls.

2. Pile on toppings. Serve with radishes, wholegrain crackers or your choice of dipper.

PER SERVING (¼ of recipe): Calories: 242, Total Fat: 14 g, Sat. Fat: 3 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 6 g, Carbs: 20 g, Fiber: 8 g, Sugars: 4 g, Protein: 11.5 g, Sodium: 376 mg, Cholesterol: 8 mg

Black Bean Hummus Bowl

Loaded up with Tex-Mex toppings, this crowd-pleasing dip is deliciously easy. For a more intense black color, reduce the amount of hummus by half.

Black Bean Hummus Bowl

SERVES 4.

HANDS-ON TIME: 15 MINUTES.

TOTAL TIME: 15 MINUTES.

2 cups unsalted BPA-free canned black beans, drained and rinsed
1¼ cups store-bought or homemade plain hummus (about 10 oz)
2 tsp fresh lemon or lime juice
½ tsp ground chipotle powder

OPTIONAL TOPPINGS: grilled corn, chopped avocado, cherry or grape tomatoes, chopped red onion, limes and pickled jalapeños

SUGGESTED DIPPERS: wholegrain pita chips, tortilla chips or jicama slices

1. In a food processor, process beans, hummus, lemon juice and chipotle until smooth; divide among bowls.

2. Pile on toppings. Serve with pita chips, tortilla chips, jicama slices or your choice of dipper.

PER SERVING (¼ of recipe): Calories: 283, Total Fat: 11 g, Sat. Fat: 2 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 3 g, Carbs: 36 g, Fiber: 15 g, Sugars: 2 g, Protein: 14 g, Sodium: 451 mg, Cholesterol: 0 mg

With a hint of sweet beet, this pink-hued hummus is topped with tangy goat cheese, cooling mint and crunchy cucumber and cabbage.

Beet Hummus Bowl

SERVES 4.

HANDS-ON TIME: 15 MINUTES.

TOTAL TIME: 15 MINUTES.

1½ cups cooked, peeled, and chopped beets (about 2)
1¼ cups store-bought or homemade plain hummus (about 10 oz)

OPTIONAL TOPPINGS: diced Persian or English cucumber, toasted pistachios, goat cheese, shredded red cabbage, mint leaves

SUGGESTED DIPPERS: toasted whole-grain pita or endive leaves

1. In a food processor, blend beets and hummus until smooth; divide among serving bowls.

2. Pile on toppings. Serve with pita, endive leaves or your choice of dipper.

PER SERVING (¼ of recipe): Calories: 199, Total Fat: 11 g, Sat. Fat: 2 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 3 g, Carbs: 19 g, Fiber: 7 g, Sugars: 6 g, Protein: 9.5 g, Sodium: 369 mg, Cholesterol: 3 mg

CLASSIC HUMMUS

SERVES 8.

¼ cups dry chickpeas, picked over to remove stones
6 tbsp fresh lemon juice
¼ cup tahini paste
3 tbsp extra-virgin olive oil
2 cloves garlic, whole or roughly chopped
¾ tsp coarse sea salt

1. To a large saucepan, add chickpeas and cover with water. Let soak for 8 to 24 hours, or until they have almost doubled in size. (QUICK-SOAKING TRICK: Instead of soaking overnight, bring chickpeas to a boil in a pot of water; boil for 1 minute. Remove from heat and set aside to soak in hot water, covered, for 1 hour.)

2. Drain and cover again with water. Bring to a boil on medium-high. Boil for 1 minute, then reduce heat and simmer, partially covered, until chickpeas are tender, about 2 hours.

3. In a food processor, process lemon juice and tahini for 1 minute, scraping down sides of bowl halfway. Process for the full minute to ensure mixture is creamy and smooth. Add oil, garlic and salt; process for another minute or until no lumps remain and mixture is smooth.

4. Drain chickpeas. To food processor, add chickpeas and blend until smooth. adding 1 to 2 tbsp water to reach desired consistency. Refrigerate in a covered container for up to 5 days. If hummus thickens, stir in 1 to 2 tbsp water, or as needed.

PER SERVING (¼ cup): Calories: 201, Total Fat: 11 g, Sat. Fat: 1.5 g, Monounsaturated Fat: 6 g, Polyunsaturated Fat: 3 g, Carbs: 20 g, Fiber: 5 g, Sugars: 3 g, Protein: 7 g, Sodium: 151 mg, Cholesterol: 0 mg

The Best Hummus Is from Scratch

You can use a plain packaged hummus for any of the recipes in this section, or make your own from dried chickpeas with our simple recipe (right).

FOOD STYLING BY CHRISTOPHER ST. ONGE, PROP STYLING BY THE PROPS. PHOTOGRAPHY BY ANGUEL DIMOV (OF EVERGREEN KITCHEN), FOOD STYLING BY BRIANNE BEAUDOIN

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