four-way-hummus

Let a basic four ingredient chickpea hummus guide you down the path to other easy hummus recipes. Just start with this Classic Hummus, then add a few extra ingredients to create a Smoky Pumpkin Hummus, Avocado Cilantro Hummus, and Olive Sun-Dried Tomato Hummus. The cancer-fighting benefits of pulses only add to the delicious advantages of this Four Way Hummus recipe.

Hummus has gone from eclectic Middle Eastern fare to classic American comfort food. We just can’t go a day without this creamy, flavorful dip, it seems. And it’s a good thing, as this chickpea-based spread is as healthful as it is delicious.

Chickpeas are in the pulse family, which includes dried beans, peas, and lentils. This group of plant foods is absolutely bursting with fiber—providing about 20% of the Daily Value in a single serving. Pulses, like chickpeas, are also rich in plant proteins, packing in a good source of healthy protein in every serving. It’s a great idea to dish up more plant-based meals during the week, and pulses—such as black beans, lentils, split peas, black-eyed peas, and pinto beans—can be the star of your plate. And that’s not all! Pulses are filled with other nutrients linked with health benefits, such as B vitamins, iron, and phytochemicals linked with antioxidant and anti-inflammatory properties. No wonder research suggests that eating more pulses as part of a healthy, plant-based eating plan can help you reduce your risk of chronic diseases, including cancers.

One of the great things about pulses is that they are so easy to include in your eating style. Top your salad or grain bowl with a handful of canned beans, throw dried beans into your Instant Pot to make a fabulous chili, or simmer quick-cooking lentils with herbs and spices for a delicious plant-based stew. The sky is the limit! Here are a few additional ways to pulse forward with healthy, plant-powered dried beans, lentils and peas.

  • Enjoy a breakfast burrito filled with refried beans, crisp veggies, and salsa.
  • Try an English breakfast, with a portion of baked beans served with an English muffin.
  • Snack on roasted chickpeas.
  • Top your green salad with rinsed, drained canned beans, such as kidney beans, white beans, or black beans.
  • Whip up a super easy three bean salad using canned green beans, garbanzo beans, and kidney beans, tossed with an Italian vinaigrette.
  • Soak a pot of beans to make a fabulous thick bean and vegetable stew for dinner the next day.
  • Use your Instant Pot to whip up a flavorful chickpea curry dish.
  • Mix up a beautiful batch of herbed lentil patties and bake them in the oven to serve with a mushroom sauce.
  • Puree a can of black beans to use in your next batch of brownies.

Now that you have all of the inspiration you need to power your plate with pulses, be sure to check out this wonderful recipe for Four Way Hummus and get cooking today!

Classic Hummus (Vegan, Gluten-Free) – Starter Recipe

Makes 8 servings

This hummus, starring nutrient-rich chickpeas, is a staple of my healthy, plant-based kitchen. Providing a rich, tasty source of plant protein, hummus offers unlimited versatility: Use it as an appetizer dip with whole grain pita bread and vegetables, spread it on sandwiches, and dollop it over salads and grains.

1 15-ounce can chickpeas (garbanzo beans), with liquid
2 garlic cloves
2 tablespoons lemon juice
2 tablespoons tahini (sesame seed paste)
¼ teaspoon ground black pepper
1 tablespoon extra virgin olive oil
Pinch salt (optional)

  1. Drain the chickpeas, reserving the liquid. Put the beans into a blender or food processor.
  2. Add the garlic, lemon juice, tahini, black pepper, and olive oil, as well as about half of the reserved bean liquid.
  3. Puree the bean mixture, adding additional bean liquid as necessary to produce a smooth, very thick, creamy dip. Season with salt, if desired.
  4. Pour the bean dip into a serving dish.
  5. Optional: garnish with additional chickpeas, a drizzle of olive oil and sprinkle of black pepper.

Nutrition information per serving (1/4 cup): 89 calories, 3 g total fat, 0 g saturated fat, 160 mg sodium, 13 g carbohydrate, 3 g fiber, 3 g protein

Smoky Pumpkin Hummus (Vegan, Gluten-Free)

Take the classic chickpea tahini hummus and give it a smoky, pumpkin flavor and golden-orange color in no time with this simple, plant-based recipe.

Makes 8 servings

Classic Hummus Starter Recipe ingredients (see above)

¾ cup pumpkin, canned or cooked, pureed

1 teaspoon cumin seeds

½ teaspoon smoked paprika

1 tablespoon pumpkin seeds

  1. Prepare classic hummus according to directions 1-2 in the recipe.
  2. Add the pumpkin, cumin seeds, smoked paprika and enough bean liquid to make a smooth, very thick, creamy dip.
  3. Pour the bean dip into a serving dish.
  4. Garnish with a drizzle of olive oil and sprinkle of smoked paprika, and pumpkin seeds.

Nutrition information per serving: 124 calories, 5 g total fat, 1 g saturated fat, 44 mg sodium, 16 g carbohydrate, 4 g fiber, 3 g sugar, 5 g protein

Avocado Cilantro Hummus (Vegan, Gluten-Free)

This brightly colored and flavored hummus stars avocados, lemon zest, jalapeno, and cilantro. It’s versatile enough that you can serve it with whole grain pita and veggies, as well as tacos, burritos, and tostada salads.

Makes 8 servings

Classic Hummus Starter Recipe ingredients (see above)

1 lemon, zested

1 small jalapeno pepper, quartered

2 tablespoons fresh cilantro

1 small avocado

  1. Prepare classic hummus according to directions 1-2 in the recipe.
  2. Add the lemon zest, jalapeno, and cilantro to the blender or processor.
  3. Slice the avocado in half, remove the pit, and scoop out the flesh into the blender or processor.
  4. Puree the mixture, adding enough reserved bean liquid as necessary to produce a smooth, very thick, creamy dip.
  5. Pour the bean dip into a serving dish.
  6. Optional: garnish with a drizzle of olive oil, additional fresh cilantro, and paprika.

Nutrition information per serving: 142 calories, 8 g total fat, 1 g saturated fat, 162 mg sodium, 16 g carbohydrate, 4 g fiber, 0 g sugar, 4 g protein

Olive Sun-Dried Tomato Hummus (Vegan, Gluten-Free)

This rich flavors of the Mediterranean are amplified in this hummus, featuring kalamata olives, tangy sun-dried tomatoes, and verdant basil. 

Makes 8 servings

Classic Hummus Starter Recipe ingredients (see above)

1/3 cup kalamata olives, pitted, drained

1/3 cup sun-dried tomatoes, sliced

1 teaspoon dried basil

  1. Prepare classic hummus according to directions 1-2 in the recipe.
  2. Add the kalamata olives, sun-dried tomatoes, and basil to the blender or food processor.
  3. Puree the mixture, adding reserved bean liquid as necessary to produce a smooth, very thick, creamy dip.
  4. Pour the dip into a serving dish.
  5. Optional: garnish with additional olive oil, kalamata olives, sun-dried tomatoes, and black pepper.

Note: To serve hummus as an appetizer, place a small serving dish of garnished hummus in the center of a platter. Arrange triangles of whole wheat pita bread and pieces of fresh raw vegetables, such as carrots, celery, bell peppers, mushrooms, asparagus, broccoli, and snow peas, on the platter.

Nutrition information per serving: 113 calories, 5 g total fat, 1 g saturated fat, 255 mg sodium, 15 g carbohydrate, 3 g fiber, 1 g sugar, 4 g protein

 

Written for AICR and USA Pulses by Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian, who is a plant-based food and nutrition expert, journalist, and blogger.

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