Our full recipe guide on how to make Humus one of the most popular dishes in the Middle East.
Humus is a creamy, savory spread made from chickpeas, tahini, lemon juice, and garlic. Humus originates from the Middle East and has become popular worldwide due to its delicious flavor and health benefits. Here’s how to make an authentic hummus:
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How to Make Humus
Humus Recipe Ingredients
1 cup dried chickpeas (or you can use about 2 cups of canned chickpeas for convenience)
1/4 cup tahini (sesame seed paste)
2-4 garlic cloves, minced
1/4 cup fresh lemon juice
2 tablespoons olive oil
1/2 teaspoon ground cumin
Salt to taste
Water (if needed, for desired consistency)
Paprika, for garnish (optional)
Fresh parsley, chopped for garnish (optional)
Extra olive oil, for drizzling on top
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Step By Step How to Make Humus
Step 1 – Prepare the Chickpeas
If using dried chickpeas, soak them overnight in plenty of water. This will soften them and reduce cooking time.
Drain the soaked chickpeas and place them in a pot. Cover with fresh water, bring to a boil, then lower the heat and simmer for about 1 to 2 hours or until they are very soft.
Skim off any foam that forms on the surface. If you’re short on time, using canned chickpeas is a quick alternative. Just rinse them well before using.
Step 2 – Blend Ingredients
Drain the cooked or canned chickpeas, reserving some of the cooking water or liquid from the can. Add the chickpeas to a food processor.
Add tahini, minced garlic, lemon juice, olive oil, cumin, and a pinch of salt. Blend until smooth. If the hummus is too thick, add some of the reserved chickpea water or more olive oil a little at a time until you reach the desired consistency.
Step 3 – Season and Serve
Check the seasoning and adjust salt, lemon juice, or garlic according to your taste. Transfer the hummus to a serving dish. Create a shallow well in the center of the hummus and add a drizzle of olive oil. Sprinkle paprika and chopped parsley for color and flavor.
Tips To Make Humus
For an extra smooth texture, peel the skins off each chickpea before blending. This is time-consuming but results in a creamier hummus.
Good quality tahini is key for the best flavor. It should be smooth, not gritty. Hummus can be stored in an airtight container in the refrigerator for up to a week. It can also be frozen for longer storage.
How Many Calories Has A Humus
About 1 cup of cooked chickpeas is around 286 calories. Tahini has around 240 calories. Olive Oil with two tablespoons is about 240 calories.
Lemon Juice is 10 calories, Garlic is about 20 calories for 2-4 cloves plus Paprika and Parsley is around 5 calories.
Humus can have around 796 calories in total is about 2 cups of hummus. If you divide this into about 4 servings is approximately 200 calories.
About the Author: Ruben, co-founder of Gamintraveler.com since 2014, is a seasoned traveler from Spain who has explored over 100 countries since 2009. Known for his extensive travel adventures across South America, Europe, the US, Australia, New Zealand, Asia, and Africa, Ruben combines his passion for adventurous yet sustainable living with his love for cycling, highlighted by his remarkable 5-month bicycle journey from Spain to Norway. He currently resides in Spain, where he continues to share his travel experiences alongside his partner, Rachel, and their son, Han.