- Food and Cooking
Easy Hummus Recipe Without Tahini: Blender Peanut Butter Hummus
Hummus Without Tahini
Hummus or Humus?
Hummus, the chickpea dip, is not to be confused with humus, which is a type of soil! The common British spelling of the dip is houmous.
Did You Know?
The word "hummus" is an Arabic word that literally means "chickpeas." The Arabic name for the dip we call hummus is "ḥummuṣ bi ṭaḥīna" meaning "chickpeas with tahini."
What Is Hummus?
Hummus is a Middle Eastern dip or spread made from mashed cooked chickpeas. It is traditionally made with 4 key ingredients:
- Chickpeas (also called garbanzo beans)
- Tahini (sesame seed paste)
- Lemon juice
Often recipes also include olive oil and salt. The recipe for hummus can easily be modified to create unique flavors by adding pesto, roasted peppers, pine nuts, and cheese, for example. Regardless, it is a truly delicious food! Not only does it taste good, but its main ingredient--chickpeas--are good for you too!
Chickpea Health Benefits
You can feel good eating hummus when you know that chickpeas are...
- High in fiber! Just 1 cup cooked provides 12 grams of fiber (50% of your daily value), supporting your digestive system. Chickpea fiber is insoluble, which can lower your risk of colon problems.
- Very low on the glycemic index, meaning eating chickpeas helps to regulate your body's blood sugar naturally.
- High in iron! Just 1 cup cooked provides 26% of your daily value.
- A good source of protein. Just 1 cup cooked provides 29% of your daily value.
- Considered one of the world's healthiest foods as they are nutrient dense (lots of nutrients in a small amount). Adding to fiber, iron and protein, they are also high in manganese, folate, copper, phosphorus, and zinc.
Hummus Cost Comparison
Store-Bought: I recently purchased a 10 ounce container of a name brand hummus for $2.98 on sale.
Homemade: I also purchased a 15 ounce can of chickpeas to make my own hummus for $0.68. I already keep the other ingredients on hand (natural peanut butter, olive oil, lemon juice, garlic, salt, spices), but in a generous estimation given the amount used in the recipe, I would estimate $1.00 for everything.
Homemade is one third the cost! I could make 3 times as much hummus at home for the same price of buying it at the store. Wow! That's a lot of hummus!
My Hummus Journey
My Dad introduced me to hummus when I was a child. At the time, I did not like it at all. I did not think I would ever like it. But, I continued seeing him eat it from time-to-time and as a young adult, I tried it again. It quickly became one of my favorite snacks! Now, I ask Dad to make it for me whenever I go home to visit each year. His is the best!
Although I like hummus quite a bit, it is hard for me to spend the $3 for a small tub that will last me just a few days. I knew Tahini was the most expensive part (at least $10 for a jar), so I never tried making it. That is, until recently when I had quite a hankering for some hummus. It was at that point I searched the internet and found you can replace tahini with a natural nut butter like almond or peanut butter. Really? I was quite skeptical. But that hankering grew, so I tried it. And guess what? It was AMAZING! I couldn't taste the peanut butter as I thought I would. Wow! This recipe is packed with flavor as Dad and I like it: lots of cumin, garlic, and parsley. For less than $1, it is worth a try!
1: Gather your peanut butter hummus ingredients.
2: Pour hummus ingredients into a blender.
These spices are recommendations. Cater the recipe to your taste.
4: Scoop and enjoy.
Hummus Time: It's Quick!
Want a Little Kick?
Try adding 1/4 teaspoon cayenne pepper! It is delicious. But be warned, you'll want to have a glass of water to go with it.
Watching Your Sodium?
If you are watching your sodium, you can drain the chickpeas and add 1/4 cup water instead of the liquid from the can.
- 15 oz can chickpeas, undrained
- 3 Tablespoons natural peanut butter, or almond butter
- 1/4 to 3/4 teaspoon salt
- 1 teaspoon garlic powder, or 1 clove minced
- 3 Tablespoons lemon juice, or 1 lemon juiced
- 1 1/4 teaspoon cumin
- 1 1/2 teaspoon parsley
- 1/4 teaspoon onion powder, optional
- 1/4 cup extra virgin olive oil
- Pour the can of chickpeas in the blender, undrained. Blend for about a minute. The chickpeas will be a little course at this point. Use a spoon to mix.
- Add remaining ingredients. Blend on highest speed for about a minute. Use a spoon to mix. Taste test and adjust if needed. Blend again for about 2 minutes or until the texture is smooth.
- Serve at room temperature or refrigerate to save for later!
Tips to Make Creamy Hummus
Since creaminess is not as important to me, I am content to pour all the ingredients in and blend away! However, if this does matter to you, there are a few tips to try:
- Peal the skin off the chickpeas before blending them (this takes about 20 minutes). This is the most time-consuming tip, but it does work the best! Check out the video below for a short-cut.
- Slowly drizzle in the olive oil as the hummus is blending.
- Use creamy peanut butter. I actually prefer crunchy peanut butter and it blends just fine, but perhaps not as creamy.
Best Creamy Hummus Tip: Easiest Way to Skin Chickpeas (from America's Test Kitchen)
The trick? Mix 1 1/4 teaspoon baking soda with a can of drained chickpeas. Heat them in the microwave or skillet for 2-3 minutes. Transfer to a bowl with cold water and rub your hands back and forth against the chickpeas to release the skins.
Peanut Butter Hummus
|Serving size: 2 TB|
|Calories from Fat||72|
|% Daily Value *|
|Fat 8 g||12%|
|Sugar 0 g|
|Protein 4 g||8%|
|Sodium 140 mg||6%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
It is important to note that most of the fat is actually the good kind, not trans or saturated fat. If you look on the label of olive oil or natural peanut butter you will see this. That is why you can eat hummus, in moderation of course, with confidence! Remember all those benefits to eating chickpeas? They are high in fiber, protein, and iron, to name a few!
What is your favorite way to eat hummus?
Take your hummus to your next gathering with ease.
What Do You Serve With Hummus?
- Veggie dippers: carrots, cucumbers, bell peppers
- Bread dippers: pita wedges, bagel chips, baked tortilla chips, multi-grain crackers
- On top of grilled salmon or chicken
- On a falafel sandwich
- Mixed with pasta, cucumbers, peppers, and fresh parsley
- As a substitute for tomato sauce on a pita pizza
- On a breakfast sandwich
- Mixed in tuna salad
- Water it down a bit to use as a soup
- Is it okay to say....by the spoonful!
Whatever way you eat hummus, it is a delicious, inexpensive, and healthy dip or spread you can feel good about eating for yourself or serving to guests.
About The Author
Check Out Our Other Easy Dip Recipes:
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