3-Minute Hummus (Mediterranean Dip)

This easy Hummus Mediterranean dip is better than store-bought or restaurant-style hummus. It’s flavorful, and nutritious, and will keep you coming back for more. 

Hummus is a staple in my home. I love dipping veggies like cucumbers, tomatoes, and carrots into it. Hummus is great in nourishing bowls like the one here. However, I must say my favorite way to eat hummus has to be on bread like sourdough with lentils, sauteed onions, a sprinkle of black pepper & sea salt, and a drizzle of balsamic and extra-virgin olive oil. 

Should I drain chickpeas for hummus?

Yes, drain and rinse your chickpeas for hummus. Save the chickpea liquid from the can. It makes the hummus extra creamy. 

Making hummus in the Instant Pot Blender

The secret to making this recipe in no time is using the instant pot blender. I recently ordered this blender during last year’s holiday season (2020). The first thing I made wasn’t a smoothie, it was hummus. Yep, that’s right. The hummus came out so smooth, creamy, and mouthwatering. In this post, we will unpack what’s in this recipe, how to make it, and address whether hummus is healthy. 

What’s in this hummus Mediterranean dip

• chickpeas: (aka garbanzo beans): are the star ingredient.
• tahini: this ingredient is commonly found in hummus and it adds creaminess & flavor. 
• roasted garlic: you can add raw garlic but I prefer roasted garlic. Garlic brings a nice flavor. 
• lemon: adds balance and a nice floral essence.
• cumin: brings a nice earthy flavor. 
• salt and black pepper: let’s be real these both bring out the flavor in whatever you add them to. 
• neutral oil: Olive oil works well in this recipe. 
• chickpea liquid: adds texture and flavor.

How to make hummus Mediterranean dip in the Blender

• Start by adding the hummus ingredients to the blender, high-powered blender, or food processor, and secure the lid. 
• Select the “Med Blend” setting and blend for 1 minute. Next, select  “High” and blend for 1-2 additional minutes, or your desired texture is reached. Use the tamper as needed. Press “Cancel” to stop blending. 
• Feel free to add more chickpea liquid (aka aquafaba), if you like, for a softer texture. 
• Spoon the hummus into a serving bowl and garnish with the oil of your choice, red chili flakes, lemon zest, parsley, or cilantro. 

Canned chickpeas vs dried chickpeas

I prefer dried beans and legumes over canned ones. Canned/jarred food usually has acid in it to preserve the food. This is how we can keep canned food for a long period. If you suffer from acid reflux, I highly recommend you stay far away from canned and jarred food as much as possible. It can cause inflammation. 

Beans & legumes are healthier and cheaper to buy in bulk. Especially, if you’re on a budget or have a large family to feed. However, there is so much you can do with a can of chickpeas. It comes down to utilizing food blogs like Im-Worthy.com to get recipe inspiration and then learning how to flavor your canned beans. Also, I understand that not everyone has access to dried chickpeas. Hence, why I created this recipe using canned chickpeas. I believe everyone should have access to healthy and nutritious food. 

What are the benefits of hummus

Not only is hummus a delicious healthy snack but it’s good for you as well. Check out some of the benefits of hummus below!

• loaded with fiber
• lots of protein
• fights inflammation
• naturally gluten-free
• low glycemic index (aka can help control blood sugar levels) 

Can you make hummus without tahini

Yes, you can make hummus without tahini. I’d add extra oil though or follow the recommendation below. I know tahini can taste pretty bitter depending on the brand. The trick is to get good-quality tahini without bitterness. The high-quality brand I prefer is Seed + Mill organic tahini.

What can I use instead of tahini in hummus?

Try replacing the tahini with an equal amount of steamed sweet potato, avocado, yogurt, almond butter, peanut butter, cashew butter, sunflower seed butter, roasted beets, or roasted peppers. There are endless possibilities. Leave a comment below if you try any of these suggestions!

What can I add to hummus for more flavor?

Add herbs of your choice, such as a handful of parsley, rosemary, dill, chives, thyme, tarragon, or cilantro. For a sweeter flavor, add maple syrup, honey, or agave. More flavor boosters include smoked paprika, black pepper, cumin, or sumac.

Tips for making this hummus recipe perfectly

• Want hummus that’s smooth and creamy and not grainy, then remove the skins of the chickpeas. No need to remove them one by one. Simply place the chickpeas on a dishcloth or a few paper towels, cover them, and gently rub the chickpeas. Do this for a minute or two and you’ll see the skins come off. 
• The Instant Pot blender I use is the Instant Pot Ace. Great for making so many recipes. 
• Use a sealed container to store the hummus and it should last for a week. Also, you can freeze the hummus in a sealed container for future use. Simply thaw as needed. 
• Roasted garlic: cut a slice around the head of the garlic and drizzle olive oil over the entire head of garlic. Roast at 350 degrees F for about 20-30 minutes or until the garlic softens and the outside skin begins to brown. 

Hummus Q&A

More Mediterranean-Inspired Recipes:

• Muhammara Dip
• Maple Whipped Vegan Feta Cheese
• Quinoa Mediterranean Salad
• Bulgur Chickpea Salad (Jen Aniston Salad)
• Cauliflower & Chickpea Lettuce Wraps

LEAVE A COMMENT BELOW AND LET ME KNOW HOW YOU LIKE THIS EASY HUMMUS MEDITERRANEAN DIP. I’D LOVE TO HEAR FROM YOU;-)

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