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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.
Course Appetizer, Side Dish
Cuisine Mediterranean-Inspired
Keyword High-fiber Mediterranean dip, Low-sodium Mediterranean hummus, Mediterranean hummus recipe
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 6
Calories 179kcal

Equipment

  • Medium saucepan
  • Fine-mesh strainer
  • food processor (or high-powered blender)
  • zester
  • rubber spatula
  • shallow serving bowl.

Ingredients

  • 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

  • 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.
  • 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.
  • Tahini Silk : Add tahini and process until it tightens into a thick, creamy paste. Scrape down the bowl.
  • 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.
  • 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.
  • 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 of recipe (about ⅓ cup)
  • Calories: 179 kcal
  • Total Fat: 11.1 g
  • Saturated Fat: 1.5 g
  • Carbohydrates: 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
Estimates calculated from standard nutrient data for unsalted cooked chickpeas, tahini, lemon, garlic, cumin, and measured EVOO.