Hummus Recipe

Classic Restaurant-Style Hummus Recipe: Lower in Fat and Calories

I honestly don't know why I haven't uploaded a hummus recipe to my blog until now.

True, I posted a cute and easy 5-minute beet hummus recipe a few months ago, which you can find here.

But I never gave proper respect to the classic hummus—the kind they serve in authentic hummus shops and restaurants.

Maybe it's because I'm so busy training and cooking most of the day that I somehow missed my absolute favorite food in the world, which I eat at least once a week.

Some of you might not know: I've had a routine for years where every Friday, after my early morning run, I prepare fresh hummus for the whole family to enjoy for Friday lunch.

I especially love "wiping" hummus after very long runs or particularly intense workouts.

Why?

The protein and carbohydrates in hummus aid in post-workout recovery, as do the iron and calcium found in abundance in chickpeas.

I pair the hummus with a whole-wheat pita, which provides me with amino acids, folic acid, and dietary fiber that ensure a long-lasting sense of satiety.

Yes, I know what you're whispering to yourselves: it's hard to make hummus that tastes as good as it does in restaurants.

But don't worry—if you follow this hummus recipe step-by-step, I promise you'll get hummus that tastes exactly like the restaurants, just with less oil and at a much lower cost.

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But before we start: When should you eat it?

I recommend eating a portion of hummus paired with half a whole-wheat pita as a nutritious lunch or a post-workout meal.

If you're craving it before a workout, eat it at least two hours before you head out, as the fiber and fat content can feel heavy on the digestive system during exercise.

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Nutritional values by Noam Bachar, clinical dietitian and fitness trainer:

Every serving of hummus: 80g (3 tablespoons) contains:

270 kcal

17g Carbohydrates

10g Protein

8g Fat

1mg Iron

20mg Calcium

Addition of one whole-wheat pita (100g):

266 kcal

9.5g Protein

55g Carbohydrates

2.6g Fat

15mg Calcium

Hummus Recipe

Prep Time 5 minutes

Cook Time 40 minutes

Total Time 53 minutes

Servings 4 servings

Ingredients

• 1 cup dry chickpeas
• 2 tbsp olive oil
• 4 tbsp raw tahini
• 3 garlic cloves
• 4 tbsp lemon juice
• 1/2 tsp cumin
• 1 tsp baking soda

Instructions

1. Pour the chickpeas into a deep bowl and add water until fully covered.
2. Soak overnight (at least 8 hours).
3. Drain the soaking water.
4. Transfer to a pot and add fresh cold water until covered.
5. Add a teaspoon of baking soda and cook for 40-120 minutes until very soft.
6. Set aside half a cup of the cooking liquid and drain the rest.
7. * Optional: reserve two tablespoons of whole cooked chickpeas to garnish the plate later.
8. In a food processor, blend the cooked chickpeas with the cooking liquid, olive oil, cumin, tahini, garlic, and lemon juice for at least 5 minutes until very smooth.
   
9. If too thick, add more of the reserved cooking liquid until you reach the desired consistency.
10. Spread 2-3 tablespoons onto each plate, garnish with the whole chickpeas, a bit of chopped parsley, lemon juice, and a tiny drizzle of olive oil.