Hummus Recipe: Restaurant Flavor, Less Fat

Restaurant-Style Hummus with Less Fat and Fewer Calories

I honestly have no idea why it took me this long to post a hummus recipe on my blog.

Sure, a few months ago I shared a fun, easy recipe for 5-minute beet hummus, which you can find here.

But I've never given classic hummus—the kind you get at a restaurant—the attention it deserves.

Maybe it's because I spend so much of my day training and cooking that I somehow overlooked my favorite food in the entire world. A food I eat at least once a week, no less.

Here's something you might not know: for years, I've had a Friday ritual. After my early-morning run, I make fresh hummus for the whole family, and we dig in for Friday lunch.

I especially love scooping up hummus with pita after a really long run or a particularly tough workout.

Why?

The protein and carbohydrates in hummus help with workout recovery, and it also provides iron and calcium.

I pair my hummus with whole-wheat pita, which adds amino acids, folate, and fiber to help keep me full for hours.

Yes, I can practically hear you muttering: “But homemade hummus never tastes as good as the restaurant stuff.”

Don't worry. Follow this hummus recipe step by step, and I promise you'll get hummus that tastes just as good—with less fat and a smaller price tag.

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Before we get started: when should you eat it?

I recommend a serving of hummus with half a whole-wheat pita as a nourishing lunch or a post-workout meal.

If you're craving hummus before a workout, eat it at least 2 hours before you head out. The fiber and fat can feel heavy in your stomach while you're exercising.

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Nutrition information provided by Noam Becher (an Israeli clinical dietitian and fitness trainer):

Each serving of hummus: 80 g (2.8 oz; 3 tablespoons) contains:

270 calories

17 g carbohydrates

10 g protein

8 g fat

1 mg iron

20 mg calcium

Adding one whole-wheat pita (100 g / 3.5 oz) provides:

266 calories

9.5 g protein

55 g carbohydrates

2.6 g fat

15 mg calcium

Homemade Hummus

Prep Time 5 minutes

Cook Time 40 minutes

Total Time 53 minutes

Yield 4 servings

Ingredients

• 1 cup dried chickpeas
• 2 tablespoons olive oil
• 4 tablespoons tahini
• 3 garlic cloves
• 4 tablespoons lemon juice
• 1/2 teaspoon ground cumin
• 1 teaspoon baking soda

Instructions

1. Place the chickpeas in a deep bowl and add enough water to cover.
2. Soak overnight, at least 8 hours.
3. Drain the chickpeas.
4. Transfer to a pot and cover with fresh, cold water.
5. Add 1 teaspoon baking soda and cook for 40–120 minutes, until tender.
6. Reserve 1/2 cup of the chickpea cooking liquid, then drain.
7. * If you'd like, set aside 2 tablespoons of whole chickpeas to use as a topping when you serve the hummus.
8. In a food processor, blend the chickpeas with the reserved cooking liquid, olive oil, cumin, tahini, garlic, and lemon juice for at least 5 minutes, until very smooth.
   
9. If the hummus is too thick, add more cooking liquid until it reaches your preferred consistency.
10. Spread 2–3 tablespoons of hummus onto each plate. Top with whole chickpeas, a little chopped parsley, and lemon juice, then finish with a very light drizzle of olive oil.