Hummus Mediterranean Dip (Ready in 3-Minutes)

Jump to Recipe

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.

easy hummus recipe with cucumbers, tomatoes, cilantro, red pepper flakes, simple mills crackers

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. Although, 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 if hummus is healthy or not.

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.

canned chickpeas, chickpea liquid, tahini, olive oil, lemons, garlic, cumin, and salt in an instant pot blender

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 them to preserve the food. Which is how we’re able to keep canned food for a long period. If you suffer from acid reflux then I would highly recommend you stay far away from canned and jarred food as much as you can. 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 @ 350 degrees F for about 20-30 minutes or until the garlic softens and the outside skin begins to brown.

Hummus garnished with cucumbers, tomatoes, red pepper flakes, and cilantro

Hummus Q&A

Is hummus made from chickpeas or garbanzo beans?

Both! Chickpeas and garbanzo beans are the same thing and often used interchangeably.

Is hummus considered Mediterranean?

Yes, hummus is a very well-known healthy and delicious Mediterranean dip. It’s a versatile spread that is commonly enjoyed alongside veggies, pita bread, and other flatbreads.

What is Mediterranean hummus made of?

It’s typically made with tahini (sesame paste), extra virgin olive oil, lemon juice, garlic, and cumin. Dried chickpeas are commonly used for hummus. You will need to soak them. However, my recipe is for those who want to make a quick homemade hummus in a few simple minutes.

What kind of hummus can you have on a Mediterranean diet?

Hummus is traditionally made with extra virgin olive oil. Lots of store-bought hummus contain canola oil. Be sure to check the label before purchasing. Your homemade hummus will taste much better with high-quality ingredients.

Is store-bought hummus OK on the Mediterranean diet?

Yes! Homemade dips and sauces are healthier and preferred. However, please do what you feel is best. If you are short on time then feel free to buy the store-bought hummus. I’d review the label and try to find a store-bought hummus without canola oil, if possible.

More Mediterranean-Inspired Recipes:

3-Minute Hummus (Mediterranean Dip)

Shana Thomas

Make this homemade easy hummus recipe and serve with veggies, crackers, or with your next nourishing bowl. It's healthy and wholesome!

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 3

Cook Time 0

Total Time 3

Course Dips & Sauces

Cuisine American, Mediterranean

Servings 8

Calories 330 kcal

Ingredients

1 15 oz canned chickpeas (garbanzo beans) drained with liquid reserved
1/3 cup chickpea liquid add more as needed
1/2 cup tahini
1/4 cup olive oil
2 lemons juiced
2 roasted garlic cloves can sub for raw garlic
1 tsp cumin
1/2 tsp salt

Instructions

Add the ingredients to your instant pot 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 red chili flakes, parsley, or veggies.

Notes

Optional: garnish with oil, parsley, red chili flakes, & veggies of your choice.

Keyword easy hummus recipe, how to make homemade hummus, how to make plain hummus, hummus without tahini, mediterranean hummus

Snap a photo, post it, and tag #ImWorthyRecipes and @IMWORTHYKITCHEN on Instagram

This post may contain affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. Please read my affiliate notice for details.