Healthy hummus recipe

Summer salad just waiting for a dollop of hummus.

Healthy hummus recipe makes such a wonderful dish on the side, or scooped into the avocado, on a summer salad like this.

I think we all know a plain salad can be rather dry. Adding a vinaigrette of lemon juice, olive oil and some herbs is one way to make it more palatable. But even better is this wonderful garbanzo bean dish. It adds the protein we all need.

I want to share a little truth with you. I make this healthy hummus recipe at least twice a week, in only four minutes. Really, it can be done.

This page was last updated on 23rd January, 2020.

Easy hummus recipe
  1. Bernard Preston
  2. Easy Lunch Recipes
  3. Healthy hummus recipe

There is always a but because some aforethought and preparation is needed.

  • I am trying to get away from canned food, now that the evidence is coming out that they are lined with chemicals that cause malignancies. That means soaking a couple pounds of garbanzo beans overnight and, preferably pressure cooking and freezing them.
  • You need to find a source of tahini; it is a sesame-seed paste that you will get at your Greek or Italian shop.
  • You can use cumin from the spice people, but freshly roasted is so much nicer, and it takes no time at all.

So, where do we start?

Find a large packet of garbanzo beans; at least two pounds. That Greek shop will probably have them, or tell you where to find them. They are cheap; the world's primary protein. They are also called chickpeas, and are my favourite legume after fresh legumes from the garden.

Tip your kilogram of chickpeas into a large pot and cover generously them with water overnight; they absorbe a huge amount of moisture. In the morning rinse them several times and do not pour that liquid on your potted plants. It contains a natural growth inhibitor.

If you have not already got one, go out and buy a stainless steel pressure cooker; they are one of the most labour saving devices, reducing your cooking time by two thirds.

Add a couple cups of boiling water, and bring them up to the maximum pressure for thirty minutes. Do not forget the safety device so you cannot open the pot, and spread the peas over the ceiling.

Once the pressure has dropped, rinse them thoroughly a couple times in cold water, and freeze them in packets of say one and two cups. They are excellent too in any stew you are cooking up.

Healthy hummus recipe

A healthy hummus recipe without all the preservatives is so delicious, but it goes off after three days so do not make too much. I throw any excess into our low GI bread dough where it helps to slow the digestion of the starch in wheat to instant blood sugar; and it improves the flavour too.

The difficult part is over. You have half a dozen packets of garbanzo beans in the freezer; keep one out if you plan to make your first batch of healthy hummus recipe straight away.

At your spice store, purchase a fairly small packet of whole cumin seeds unless you are planning to get into this seriously.

I buy a pound at a time; the whole seeds keep, but once you roast and grind them they lose their flavour within a couple of weeks; it is called oxidation.

Tip the seeds onto a large heavy skillet and turn the temperature up high; watch them because they will burn. Within two or three minutes, they will start to smoke, giving off the most divine fragrance that will waft through your whole kitchen and living-room. Turn off the heat and stir a few times. Once your cumin is nearly cool, pour it into your spice blender and give it a whir. Store the fresh powder in in a tightly sealed bottle.

A funnel with a wide throat is useful.

Incidentally, a teaspoon in your butternut soup recipe adds so much flavour; and a chunk of fresh ginger.

So each time you make this healthy hummus recipe you will need tahini and cumin from the refrigerator, actually I keep the ginger in there too.

choice foods

Hummus blender

Are you ready to whirl? From here it takes only four minutes; all that donkey work above will have to be repeated in a few months, depending on how often you make this delicious hummus recipe.


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toThis is one of the most divine, nourishing choice foods you can make. We all know it is time to reduce our red meat consumption, and hummus is what we now have with our salads instead of ham, or cold beef.

Traditionally, it is covered in olive oil and sprinkled with paprika powder. It looks pretty, but to be honest that spice is usually months or years old and has lost all its flavour and nutrient value. Just drop a squib of jalapeno in the mix instead. If we are having guests then I will sprinkle a finely chopped peppadew on the surface.

Growing peppadews may interest you; they are my favourite mild chili.


  • One cup of cooked garbanzo beans.
  • 1/3 cup of olive oil.
  • 1/2 a lemon or lime, peeled and sliced, and the pips removed. Do not use the juice only.
  • 1 clove of garlic.
  • 1/4 cup of water.
  • A squib of jalapeno or fresh chili.
  • Some green salads; traditionally a handful of parsley, but it could be lettuce or spinach.
  • 1-2 tablespoons of tahini paste.

Shall we make healthy hummus recipe?

Healthy hummus recipe ingredients

Set your stopwatch; in just four minutes you  will be done.

  1. Pour the olive oil, a couple of tablespoons of spring water and the fresh slices of lemon into a small container and whizz it up with your stick blender.
  2. Add a tablespoon, or more, of tahini and beat again, adding more water if it gets too thick. Get it really smooth.
  3. Toss in your garlic, chili and parsley and any other herbs you love; like a leaf of sweet basil. Blend in a little salt to taste.
  4. Now add your garbanzo beans and the cumin and blend until it is very nice and smooth again.
Hummus ingredients include garlic, chili and parsley

You may need to add more olive oil, or water, or both, depending on how mushy and oily you like it. 

We add generous amounts of olive oil, tahini and water too. You do it the way you like it. Often I will add a radish; it is gives it a bit of a bite. Play with the ingredients until you get the taste you enjoy. Some like it hot, others with more cumin, some quite dry and even a piece of sweet fruit like a few grapes, or half a mango.

Roasted butternut too adds another variation.

Check the stopwatch; just four minutes, and you are done, once you have made your hummus half a dozen times.

Hummus ingredients include chickpeas and cumin

Store it in the fridge, and keep it no longer than three days. If you have not finished it, tip it into a stew as a thickener, or your low GI bread recipe. Never throw hummus away; it is more precious than gold.

But it does go off quite quickly which is why commercially they have to add so much preservative; utterly ruins your dish and certainly cannot be described as a healthy hummus recipe.

Vegan seed bread

No lunch is complete without a slice or two of wholesome bread; that unfortunately is not the stuff you purchase at the supermarket. Just read the label.

Although we are not vegetarians we do take advantage of eating plenty of salads and in general all the edible produce from the garden. 

This vegan seed bread is a wonder that you can throw together in less than ten minutes, if you have a little coffee grinder dedicated to herbs and spices.

To lower the GI even further I toss in the leftover healthy hummus recipe. In genernal, to reduce the glycemic index of a starch add fibre, protein and fat; oddly, then it will not make you obese because the sugars are absorbed more slowly into the blood stream. This vegan seed bread is the perfect example.

Banting diet

All legumes are banned from the strict banting diet because of the small amount of carbohydrate in them, despite them having a very low glycemic index. So I cannot go along with banting, it means eating too much red meat; here is my modified Banting diet. In this form I think it is a wellness and relatively easy way to lose weight.

I can promise you that if you enjoy a salad like that above every day, with a good tablespoon of our healthy hummus recipe, and only half a slice of low GI bread and butter, you will lose weight.

What is in that salad? Avocado, lettuce, spring onion, radish, cilantro, sweet peppers, baby beets and I think I spy a snow pea or two; all from our summer garden. You could grow them too, if you want to live long in the land with all your marbles intact. Use the search function below to find out about pickled beets, for example.

Amino acids

Proteins are made up of long chains of organic substances called amino acids. Some are "essential" and you cannot live without them, but others can be converted from one to another.

Vegans have to be very careful to make sure they are getting all the amino acids they need.

Our healthy hummus recipe is particularly good because the combination of tahini and garbanzo beans contains all the amino acids your body needs.


You are probably thinking, I could not possibly spend all this time preparing and growing choice foods.

All I can tell you is the benefits are like the stars in the night sky. A couple of months ago I went to the optician for a new set of reading spectacles. He said, after examining my eyes, "you eat a lot of greens, not so?"

I was incredulous. "How on earth do you know?" Replied he, "there is not a sign of cataracts or macular degeneration which is quite remarkable at your age."

I will not belabour the point; you either get it or you do not. Neither the boss, nor I have been to the doctor in the last year; well, once for some sunspots from too much time in the midday sun with other mad dogs and Englishmen at the glider port. Do you remember Noel Coward?

You either spend time, perhaps quite a lot, preparing choice foods, or you end up visiting doctors and pharmacists which takes far more hours, not to mention, pain, suffering and dollars. Pay your money and take your choice; we live and die by our decisions.

Creating a divine green salad is really not as difficult as you imagine; we do it every day, literally, with a liberal scoop of this healthy hummus recipe.

These links might help in your understanding of the benefits of olive oil, parsley, cumin and so on.

  • What is cumin? Use the site search function in the navigation bar.
  • Solar pressure cooking, but of course it works just as well using mains power.
  • How to grow chilli - jalapenos are so pretty in any garden, healthy too for their anti inflammatory effect.
Parsley benefits from your hummus.

Olive oil benefits include anti-inflammatory properties for degenerative joint disease.

Jalapenos in your easy hummus give it a bit of spice.

Bernard Preston

In between the time spent making choice healthy food and working in our garden, and treating a few patients, Bernard Preston, that is me, spends his hours on writing novels. Six are under the belt, and the seventh is on the way. It is a difficult novel, called Priests Denied, in similar vein to the Pulitzer prize winning film Spotlight.

There is nothing about a hummus recipe in it, but plenty on healthy relationships.

If you read just one book a month, you will probably fall short of a thousand in your whole life, and most likely nearer 500. Enjoying a good book is like having a private conversation with the author.

If you are enjoying, then perhaps I can invite you to a journey through the polders of Holland. That is how you can support this site, and enrich your own life with some easy bedside reading and stepping up to better health.

My books are available from Amazon on Kindle.

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