I don’t think so, which is why I make this hummus recipe nearly every week. There are a lot of different kinds of hummus recipes out there (four of them are in my first book!), but this is the one I use most often. Chickpea dip from the Middle East is made with garbanzo beans and tahini in this traditional recipe.
The recipe is super simple to make. With just 5 minutes of prep, 7 basic ingredients transform into delicious homemade hummus. It’s lusciously smooth, with a bright lemon flavor and a little kick from garlic.
Store-bought hummus might be more convenient, but it’s not nearly as good as this ultra-creamy homemade kind. Hope you love it as much as I do! You can eat it with fresh vegetables, spread it on a sandwich, or use pita chips to scoop it up.
Hummus is a creamy flavorful dip or spread made primarily from chickpeas also known as garbanzo beans. These nutritious legumes give hummus its characteristic texture and taste.
So the short answer is yes – traditional hummus is made from chickpeas or garbanzo beans. They are simply two names for the same ingredient! Let’s take a closer look at the connection between hummus and chickpeas.
What are Chickpeas?
Chickpeas are an edible legume that have been consumed for thousands of years They are also known as garbanzo beans, ceci beans, besan, or Bengal grams
These round, knobby beans range from light tan to deep brown in color They have a firm yet tender texture when cooked. Their flavor is nutty, buttery, and mildly sweet.
Chickpeas are highly nutritious. They are an excellent source of plant-based protein, fiber, and minerals like iron and folate.
The two main varieties of chickpeas are:
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Kabuli – Larger, cream-colored beans common in Mediterranean cooking. Most canned chickpeas are Kabuli.
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Desi – Smaller, darker beans popular in Indian cuisine. More widely grown overall.
Chickpeas can be purchased dried, canned, ground into flour (besan), or sprouted. Canned chickpeas are the easiest to use for making homemade hummus.
Chickpeas Give Hummus its Signature Texture
The velvety smooth, luxuriously creamy texture of hummus comes from its main ingredient – softened, pureed chickpeas.
Once cooked until tender, chickpeas are blended into a silky paste that gives hummus its distinctive thick and luscious mouthfeel. The beans break down into an ultra-smooth puree, while still retaining a hint of texture from their skins.
Without chickpeas, hummus would have a much thinner, runnier consistency, lacking its signature creaminess. The naturally starchy nature of chickpeas is key for creating the lush texture hummus is loved for.
They Also Provide Nutty, Earthy Flavor
In addition to their central role in texture, chickpeas bring signature flavor notes to hummus.
The cooked beans impart subtle earthiness, nuttiness, and sweetness that balance the zest of lemon juice also typically added to hummus.
Garbanzos have a mild bean flavor on their own. Blending them into hummus allows those more delicate flavors to shine through. They build incredible flavor when paired with tahini, olive oil, garlic, and spices.
While the chickpeas themselves have a lowkey taste, they provide the perfect canvas for hummus’ bolder seasonings and garnishes to dance on your palate.
Traditional Hummus Calls for Chickpeas
Hummus originated in the Middle East, with early versions dating back to 13th century Egypt and Syria. The key ingredients in traditional hummus are:
- Cooked chickpeas
- Tahini (sesame seed paste)
- Olive oil
- Lemon juice
- Garlic
- Salt
As you can see, chickpeas are the core ingredient of authentic hummus. Most traditional hummus recipes start with cooking dried or canned chickpeas until very soft and tender.
The classic method is to blend the hot cooked beans with tahini, lemon, garlic, and a touch of the chickpea cooking liquid. This creates the quintessential thick, ultra-smooth hummus texture and flavor combination.
So real-deal hummus relies on the unique properties of chickpeas. Of course, the basic hummus formula can be tweaked with new flavors and personalized garnishes. But for true authentic hummus, chickpeas are a must.
How to Cook Chickpeas for Hummus
To unlock the full potential of chickpeas in hummus, they must be cooked completely and evenly soft. Undercooked beans will taste too firm and crunchy.
The easiest method is to use canned chickpeas. Pour the chickpeas into a strainer and rinse well to remove the canning liquid. Place them in a pot with enough fresh water to cover by a few inches.
Bring to a boil, then reduce heat and simmer for 15-20 minutes to heat through and further soften. Then proceed with your hummus recipe.
For extra smooth hummus, you can optionally remove the skins of the cooked chickpeas by gently squeezing each one between your fingers.
For an extra creamy final texture, reserve 1/4 cup of the hot chickpea cooking liquid before draining. Add it to the blender as you puree the hummus.
You can also soak and boil dried chickpeas, or cook them in a pressure cooker, Instant Pot, or slow cooker. Just be sure they become completely tender.
Can Other Beans Work in Hummus?
While chickpeas are traditionally used for hummus, some variations swap in other legumes. Beans with a neutral flavor and creamy texture when cooked work best as chickpea alternatives.
Fava beans, white beans, butter beans, and split peas can all be blended into bean dips reminiscent of hummus. But the final result will taste different than classic chickpea hummus.
These creative twists may be called “white bean hummus” or “fava bean hummus” to distinguish them from the classic chickpea version.
No other bean can exactly replicate the unique taste and velvety texture chickpeas impart in hummus. But experimenting with alternatives can lead to delicious results in their own right.
Hummus Makes an Excellent Chickpea Showcase
In the end, the connection between hummus and chickpeas runs deep. Hummus is the ideal way to showcase the subtle flavor and luscious texture cooked garbanzo beans provide.
While creative riffs with beans or vegetables can put fun new spins on hummus, chickpeas will always be the heart and soul of this traditional Middle Eastern dip.
So next time you enjoy a bowl of smooth, nourishing hummus, thank the humble chickpea! Their wholesome taste and creamy texture are what make hummus truly satisfying and crave-worthy.
How to Make Hummus from Scratch
Once you assemble your ingredients, you can make this recipe in one easy step. To make it smooth, just put the chickpeas, tahini, lemon juice, olive oil, water, garlic, and salt in a high-speed blender. That’s it!.
As you blend, add more water, as needed, to reach your desired consistency. If your blender has a baton, you may want to use it to help get things going.
If you don’t have a high-speed blender, you can use a food processor to make this recipe. However, you’ll likely need to blend the hummus longer, for up to a few minutes. A blender makes a smoother dip faster. It will take a little longer, but a food processor can also be used to make hummus that is very smooth.
Enjoy the hummus right away, or transfer it to an airtight container and store it in the fridge. It keeps well for up to 5 days. I love having it on hand for a healthy, high-protein snack!.
There are a lot of different ways to season hummus in the hummus section of the grocery store. Feel free to try out different flavors at home. Even though I love it the traditional way, when I want something different, I usually try one of these:
- Spice it up. Adding 1/2 teaspoon of ground cumin or coriander makes the taste even better.
- Make garlic hummus. Replace the raw garlic with 3 roasted garlic cloves. Add more to taste.
- Add roasted red peppers. To make red pepper hummus, mix in one to two roasted red peppers. A pinch of smoked paprika is great in this variation.
- Blend in pesto. To make a more sour and herbaceous dip, add spoonfuls of pesto to taste.
- Go green. Add up to 1 cup of spinach or 1/2 cup of fresh parsley, cilantro, or basil.
- Turn it pink! Try my beet hummus recipe.
- Make it sweet & smoky. Add two teaspoons of maple syrup, a pinch of chili powder, and as much water as you need. Blend in half of the baked sweet potato.
Let me know what variations you try!
What to Serve with Hummus
Once you have hummus on hand in the refrigerator, you’ll find a thousand ways to use it. Here are a few suggestions:
- It’s a quick snack that you can eat with crackers or vegetables, or just by itself.
- Slather it onto crostini to serve as an appetizer.
- You can put it in the middle of your next crudité board or serve it as part of a mezze platter with falafel, Greek salad, and tabbouleh.
- Put it on your next wrap or sandwich. These chickpea shawarma wraps are my favorite.
- Stir in water to thin it to a drizzle-able consistency. You can then use it to dress your favorite fresh or roasted vegetables in a salad!
Of course, it’s also good on its own with pita bread. When I serve a big bowl of hummus, I like to top it with tomatoes, cucumbers, sumac, finely chopped parsley, and a lot of olive oil. Sesame seeds, pine nuts, fresh mint leaves, or smoked paprika would be good too. You could even sprinkle it with Everything Bagel Seasoning!.
HOW TO MAKE HUMMUS | healthy & easy hummus recipe
FAQ
What is traditional hummus made of?
Is hummus made from garbanzos?
Does hummus always contain chickpeas?
Is there a difference between chickpeas and garbanzo beans?