Hummus is a spicy, healthy Mediterranean treat. This blend of beans & spices makes a great dip, spread or topping. However, if you have discovered the great taste of hummus, you have probably also discovered that it is expensive! Store bought hummus can be up to 6.00 dollars for a small plastic tub. It tastes so fantastic that those little tubs don’t last long—even for one person. They’re perfect for trying out this tasty dip, but when you want more for daily or weekly use, or even for a party or snack dip…making your own hummus is a fantastic way to save.

Hummus is a fantastic food to try, because it’s not only healthy, it can be made in several varieties. You won’t get bored when you can change the taste with everything from spinach, to red pepper, lemon, olive and even tahini! When you make your own, you know exactly what’s going into it (no BPA from plastic containers) and you don’t need any preservatives. Your hummus will stay fresh in the fridge, in a covered container.

How is this hummus recipe good for you?

All hummus is made with chick-peas or garbanzo beans. Beans, in general, are rich in plant protein and fiber. Garbanzos are no exception, and they also have some of the essential amino acids. These are substances your body needs, but cannot make on its own. (tyrosine tryptophan, and phenylalanine are 3 you’ll find) The protein and fiber in chickpeas ensure that they are digested slowly. Hummus has a low glycemic index, meaning it won’t raise blood sugar rapidly when eaten. This helps provide you with steady energy. Of course, you’ll find vitamin C in the lemon juice, but did you know you’ll also be getting the trace minerals copper, manganese, molybdenum, and iron? Each of those minerals in tiny amounts can help you with everything from detoxifying the body of sulfites to helping with heart health.

There’s an added benefit too!

This is no ordinary hummus recipe, it uses chia seeds too! These seeds don’t alter the flavor of the hummus, you can’t even taste them. However, they help make it even healthier. Chia seeds add 2 kinds of fiber, soluble & insoluble, more magnesium (for bone health), calcium, and even complete protein. Hummus needs to be combined with rice to form complete protein…but chia seeds have complete protein (like that found in meats) all on their own. When chia seeds are wetted with filtered water, they help to distribute the flavors of foods they’re added to. So when you make this recipe, they’ll help the tasty, spicy flavors blend smoothly.

Have you heard that hummus is fatty?

Hummus DOES contain olive oil as an ingredient. However, unheated olive oil is a healthy fat. It contains Omega 3 fatty acids, which are monounsaturated. The Mayo Clinic says that monounsaturated fats help fight heart disease. The fats in olive oil help prevent LDL cholesterol from oxidizing. When it can’t oxidize, it can’t stick to artery walls. So, like the fats found in avocados, the fat found in hummus is a healthy variety.

Don’t worry about using canned garbanzo beans when you make this recipe. Canned garbanzos are the fastest way to prepare it, and unlike other canned vegetables, they don’t lose as many nutrients. Legumes resist the heat needed to can, while still keeping high percentages of their original nutrients.

Now that you know how great it will be for you, you can find out just how good it will taste, and how easy it is to make with this convenient hummus recipe.

1 can chickpeas / garbanzo beans (rinse & drain)

2 cloves garlic

2 tablespoons lemon juice

2 tablespoons olive oil

1 teaspoon lemon zest

2 tablespoons gelled chia seeds

¼ teaspoon chili powder

If you have a food processor, mini chopper, or even a blender, this can literally be made in minutes. First, puree the chickpeas until smooth. Then, add all of the other ingredients and puree again until smooth. Your hummus is now complete and ready to be spread on pitas, tortillas, crackers, to be used as a vegetable or chip dip, and even replace mayo in sandwiches. It can’t get any easier than that!