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Creamy Mediterranean Hummus

A lighter, silkier hummus with the classic swooshes, golden EVOO sheen, and paprika-parsley finish—now with trimmed sodium and saturated fat and a bump in fiber.

  • Total Time40 minutes
  • Yield6 servings 1x

Ingredients

Scale
  • 1 can (15 oz / 425 g no-salt-added chickpeas, drained and rinsed (about 1½ cups / 250 g cooked))
  • ½ teaspoon baking soda (for tenderizing canned chickpeas; will be rinsed off)
  • ¼ cup 60 ml freshly squeezed lemon juice, plus 1 teaspoon finely grated lemon zest
  • 1 large garlic clove (about 3 g, roughly chopped)
  • ¼ teaspoon fine sea salt (or to taste)
  • 6 tablespoons 90 g tahini, well-stirred
  • 5 to 7 tablespoons 75 to 105 ml ice-cold water or aquafaba, as needed
  • ¾ teaspoon ground cumin (lightly toasted)
  • 2½ teaspoons extra-virgin olive oil (2 tsp for blending + ½ tsp for finishing)
  • To finish: a small pinch paprika or sumac and a little chopped flat-leaf parsley

Instructions

  1. Skin-Soften Boost : Place chickpeas in a saucepan with the baking soda and enough water to cover by a couple of inches. Bring to a lively simmer for 5 to 8 minutes until plumped and skins loosen. Drain and rinse under cool water for 30 seconds.
  2. Citrus Bloom : In the processor, blend lemon juice, lemon zest, garlic, and salt until the garlic is finely minced. Let stand 10 minutes to mellow.
  3. Tahini Silk : Add tahini and process until it tightens into a thick, creamy paste. Scrape down the bowl.
  4. Ice-Whip Emulsion : With the machine running, drizzle in 4 tablespoons ice water (or aquafaba). Continue adding 1 tablespoon at a time until the tahini turns pale, airy, and glossy.
  5. Creamy Fold : Add warm chickpeas, toasted cumin, and 2 teaspoons EVOO. Process, scraping as needed, until super smooth (about 2 minutes). If needed, pulse in another 1 to 2 tablespoons ice water for that restaurant-style flow. Adjust salt and lemon to taste.
  6. Swoosh & Finish : Spread into a shallow bowl with broad swooshes. Drizzle with the remaining ½ teaspoon EVOO, dust with paprika or sumac, and scatter parsley. Serve with warm whole-grain pita, cucumber spears, and tomatoes.

Notes

  • For the smoothest texture, be generous with ice-cold water (or aquafaba) during the emulsion step.
  • Refrigerates well up to 1 week in an airtight container; loosen with a teaspoon of cold water before serving.

Nutrition Facts (per serving: 1/6 recipe, about 1/3 cup): Calories: 179 kcal | Total Fat: 11.1 g (Saturated Fat: 1.5 g) | Total Carbs: 15.6 g (Dietary Fiber: 4.6 g, Total Sugars: 2.4 g, Added Sugars: 0 g) | Protein: 6.4 g | Sodium: 119 mg | Cholesterol: 0 mg

These values are approximate and may vary based on ingredients and preparation. Estimates calculated from standard nutrient data for unsalted cooked chickpeas, tahini, lemon, garlic, cumin, and measured EVOO.

  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Category: Appetizer, Side Dish
  • Cuisine: Mediterranean-Inspired

Nutrition

  • Calories: 179

Find it online: https://dailyzests.com/mediterranean-hummus-recipe-creamy-heart-smart-so-easy/