Still on cloud nine from celebrating my anniversary this week and I’ve been thinking more about what my diet was like gearing up for my wedding. I remember eating red pepper slices and some hummus almost everyday for a snack before dinner. And this is something I still do!
Hummus is very nutritious if made fresh and can be a great pick me up that replaces processed junk in vending machines at work or prepackaged “health” bars. It’s got a combo of protein and fiber to keep you from craving junk. I throw hummus and a red pepper or a few carrots or celery sticks right in my bag before work almost everyday. It’s too easy.
I’ve been making my own hummus for many years. I don’t buy the pre-made stuff for lots of reasons. Please don’t cuss when you find out what’s in your packaged hummus!
1 – Almost all pre-packed hummus on the market uses either soybean oil or canola oil. Both of these are the cheapest oils to use and if you have been reading my blog, you know these oils offset the balance of Omega 3 fatty acids to Omega 6 fatty acids. This imbalance is what is causing so many people to be Omega 3 deficient. Study after study has shown that Omega 3 deficiency causes several chronic diseases like cancer, depression and arthritis.
2 – Soybeans, corn and canola (rapeseed) are grown with lots of genetically modified seeds and sprayed with a ton of pesticides. Pesticides cause all sorts of problems such as neurological, reproductive and endocrine disorders. This is why I eat organic whenever possible.
These are reasons enough for me not to buy the packaged stuff.
But it gets worse….
3 – Many brands add Potassium Sorbate as a food preservative to keep the hummus from molding or growing yeast. This ingredient has been known to cause skin allergies with prolonged use. Ever wonder why you can’t get rid of that eczema? This could be the culprit.
4 – Sodium Benzoate is another preservative added to commercial hummus – when combined with Vitamin C this can produce benzene that has been known to cause Leukemia and other cancers. It’s a small risk this may happen, but why should the consumer be put at risk in the first place?
5 – Phosphoric Acid is a chemical added hummus to add a tangy or sour taste to the product. They use this inorganic chemical because it is cheaper than using real lemon juice. This chemical has been known to promote osteoporosis, leaching calcium from our bones. No thanks.
And drum roll please….
6 – One of the biggest mass producers of hummus “Athenos” uses High Fructose Corn Syrup.
Enough said. Please make your own hummus or come over and I’ll share!
Here’s one of my favorite recipes for hummus, it’s inspired off another blog I read recently thanks to my friend Rachel at work! (Thanks Rachel!)
- 1 can of “Eden Farms” organic garbanzo beans
- 1 TBSP organic tahini
- 1 garlic clove minced
- 1 TBSP olive oil
- ¼ tsp salt
- fresh cracked black pepper
- juice of one lemon
- juice of one orange
- 2 large carrots chopped
- 1 small beet chopped
- handful of cilantro
- 1 tsp of maple syrup (optional if you like it sweeter)
- Drain garbanzo beans and give them a quick rinse
- Combine all ingredients except olive oil in food processor/blender and blend
- Once combined, scrape sides
- Start blending again and add olive oil slowing into mixture while it is blending
- Remove all hummus into an air tight container and serve or refrigerate up to 5 days.
LOVE This !!!!
More please!
Love, Meredith
Thanks Meredith! I am sad I don’t get to see you in turbokick this week or next! Have a great vacation!!!!
WoW! This looks very delicious, I can’t wait to try it. This weekend.
Thanks Vani!
You are welcome! Let me know how it turns out!
What if I leave out any sweetener? I cut out all sugar from my diet 6 weeks ago and I don’t want to go back
Sweetener is optional…
Hey Vani, I like the website. The Hummus looks great!!
I hope you and Finley had an excellent anniversary.
Hi Gene!!! Great to hear from you! Thanks for reading 🙂
This is something I’ve been looking for for ages! Thanks!! I’ll try it this week-end!
It makes me so happy that you are trying this all the way over in Italy! Enjoy!
Once again, you have inspired me. I will quit being lazy and buying hummus. Now, you just need to post how to make that ridiculously delicious soup you made at the lake in January….xoxoxox
Coconut lentil soup coming soon!!!!
Love your blog and receipes! This one looks amazing. Never thought to do the hummus with collard green wrap. I can not wait to try this!
Thanks Kim! Hope you are doing well! Collards are so amazing for you and I can’t think of a better way to eat them!
I was wondering if the collards need to be blanched first?
don’t know how you got my email but I’m glad you did. have a great day.
I worked with you on the campaign in 2008! Glad you like it!
Can’t wait to try this recipe!
absolutely love your recipes. I am going to start trying them all and make it a habit. Thanks for sharing with us. Love TS
Good work Food Babe! Fan base is growing. When will you get time to share your healthy organic adult beverage secrets?
Adult Beverage Secrets….ohhhhh… that’s going to be a fun one!
Looks wonderful.cant wait to try.thanks
Remarkable issues here. I am very happy to look your article. Thanks so much and I am looking forward to touch you. Will you please drop me a e-mail?
This looks GREAT!! I LOVE beets and have been reading a lot about them lately, as well as the benefits of carrots for cancer fighting properties. The combination in this hummus sounds like a winner! To make it even better… my husband just brought in about 10 carrots last night from our garden! YAY!! Question though.. are the beets cooked or raw when added to this?
Thanks!!
I love hummus but so far the only one in my family in quantity. How long will this last in your fridge? I know how long commercial hummus lasts, but also know why. Because of the cost of the tahini i hate to waste it. Would you make a half batch, or is there a way to separate into smaller servings and freeze or keep some other way.
I can’t wait to try this recipe! I joined an organic CSA last month and have vowed to try a new-to-me vegetable every other week. This week I picked beets! And I also received a share of carrots and cilantro. Do you use raw or cooked beets?
Raw beets and peel them too!
I love hummus! I was skeptical about the beet and carrot combination but it is amazing. I will definitely be making this again. Thanks for sharing!
I haven’t made any in a while… thanks for inspiring/reminding me to get out my food processor! I love this hummus like no other.
thanks for listing those ingredients!! i have been staying away from all that junk for awhile now, but some of them i was a little unclear as to what harm they caused. i will be telling my mom about phosphoric acid.
Pita Pal has Hummus you can trust. http://www.pitapal.com
Just make sure it’s their organic variety.
I got my recipe from a Lebanese family that owned a great little cafe in Halifax called The Mediterraneo. Sadly, when the Patriarch passed away, sadly, so did the business. However, the recipe lives on in my recipe box.
1 can chick peas
1/2 cup filtered water
2 tbsp extra virgin olive oil
1-2 cloves raw garlic, depending on how aromatic you like it
1 tbsp sesame tahini
2 tbsp fresh lime juice
1/4 tsp sea salt
1/4 tsp dried parsley
sliced banana peppers, oh yes
**organic ingredients used**
After rinsing the chick peas, put all of the ingredients in a blender (I have a Magic Bullet which whips it up quickly!). Refrigerate for about an hour.
I have a gluten intolerance so I like to use corn tortilla chips to dip when I can’t find GF pita bread. The banana peppers taste really good in slices spooned right into the bowl of hummus. Soooo good. Enjoy!
This recipe sounds amazing, but I wouldn’t know where to find organic banana peppers.
So excited to try this today!
Are there any dangers to using canned products (i.e, even canned organic products like garbanzo beans)? I heard that canning process and glue used to seat it can contaminate the product. I love garbanzo beans (for making hummus, baking or just using it in salads) but I’ve been buying the dried version and cooking it myself. Any thoughts?
See for example –
http://www.treehugger.com/corporate-responsibility/bpa-danger-may-be-greater-from-tin-cans-than-water-bottles.html
http://www.smh.com.au/lifestyle/diet-and-fitness/the-cancer-danger-in-canned-food-20111208-1oksm.html
http://www.newsmaxhealth.com/vera_tweed/bpa_plastic_canned_toxic_/2010/07/13/331016.html
What if I didn’t use tahini, and used sesame seeds instead? Any guess as to how much of the sesame seeds I would need to add?
Tried that once…and only once. YUCK!
Invest $8.00 in a can or jar of Tahini…for heavens sake…it make like 10 batches.
Love this hummus!!! I made it in two batches (because I only have a tiny food processor right now) and played with the ingredients a little. I actually liked it without the maple syrup a bit more. I was surprised! It was pretty fun feeding my husband bright pink food haha 🙂
I just made this and its really yummy! thank you!!
Made this today and I’m in love, thank you for the recipe.
Ex Sabre lover,
Rupal
So I’ve followed all instructions and I can’t get the hummus ‘smooth’ like the store bought kind. Any suggestions? My 5 yr old looooves hummus, but won’t touch mine because its gritty. I even added water which just made it watery grit. Am I doing something wrong or is the texture of homemade just different than store bought? Thanks so much!!
Maybe try adding more olive oil. Good Luck!
I’ll bet your beans/chick peas, weren’t cook long enough. They are supposed to be soft, almost fall apart tender when you put them in the food processor. If your little girl is used to the taste of the store bought variety, it may be harder to get her off the fake, unnatural taste, and liking the new fresher taste of homemade. As with all new things, kids especially – need more encouragement.
To get the smooth, creamy texture of the store bought kind I take 15 minutes and pop off the skins – voila! Perfect, creamy hummus. :-))
I read in “The Cook’s Garden” that if the garbanzos are warm they will blend smoother than if they are cold. I think adding more oil would just make it runnier.
I just made a batch, thank you the recipe, I had everything I needed in the kitchen…..
Hi Vani,
Cool recipe, if we add two spoon full cheese spread or two cubes of Laughing Cow Cream Cheese into the blender, it results in a more richer and creamier Hummus.
Great Site.
I love this! Fantastic recipe. Can’t wait to eat it again tomorrow. Thank you!
I just bought some hummus from Trader Joe’s this week. It doesn’t have any of the yucky ingredients listed, but does have sunflower/olive oil blend in it. Is this trust worthy? It’s the Trader Joe’s Roasted Garlic Hummus.
Thanks for the Wonderful Contest. Would enjoy to win!!
Hey Vani! I am going to make this and possibly serve it as a dish for the Charlotte Know Your Farms Tour next weekend, as part of a Fall Tasting Menu. Thank you for sharing this recipe, I’ll be sure to give you the credit 🙂
I recently bought Athenos Hummus and I looked over the ingredients and I didn’t find anything bad in it. I’m really confused. There wasn’t any fructose corn syrup and they used olive oil. Please help me find the problem.
Athenos hummus has sodium benzoate in it, which is one of the worst preservatives out there. It also has “natural flavors” which you definitely don’t want in your food: https://foodbabe.com/2011/12/01/chemical-warfare-with-natural-flavor/
And most importantly, it’s not organic as far as I know. Although, just because something is organic doesn’t make it good for you. You must always read the ingredients list.
If you don’t want to make your own, try Pita Pal. (They make both organic and non-organic, so make sure you pick up the organic variety.)
I knew those store bought brands tasted weird. I have friends who only eat that…..I make my own version of this. I start with dry chick peas, soak them over night and cook them for a couple of hours. I am a purest when it come to my precious hummus. I make it with fresh -everything. I think even though canned beans are the easier option, they still use salt or something to preserve it……they also tend to be a bit mushy. When you start with the dry beans, they cook evenly and taste that much better.You have to have a good food processor or it won’t turn out well.
Tahini is only about $8.00 a can where I live {about 10 batches of hummus}, chick peas are 2.99 a bag, and I always have garlic, lemons or limes & good olive oil!
Oh, did I say; “I even reworked a lighter version=”Yummy Hummus” for my Weight Watcher file?”
Hello! Yummy! Wondering how long this will keep in fridge:) when should I throw away?? Thanks so much!!
Someone asked a good question about using canned foods, I would think this blog would be against canned goods as they are linked to cancer, is that true?
Hi there…. Just wanted to let you know I made your recipe for hummus today & it came out DELICIOUS!!! I’m taking it to a Vegan potluck tonight well a group gathering called Vibrant Women…. I know tiger gonna devour it. I tweaked the recipe just a tad and added another lemon & along with more tahini…. I had both my 12 & 13 year old sons try it…. As soon as My 13 year old tried it out his face lit up and he said yummmmmm… Then he gave me a huge hug & said thanks mom it’s delicious… When parents say all they’re kids will eat are nuggets, fast food & drink soda & they can’t change that, their wrong. Although, I’ve raised my kids to consume food differently. We don’t even have Soda in the house. Yes… They’re in middle school and kids (especially boys) say some crude words but my boys know how to brush off their remarks… We, as parents, make choices & we need to make that effort NOT to buy all foods in boxes because of convenience…. I’m not perfect but I make sure my family eats healthy wholesome foods…… THANKS FOR ALL YOU DO
Hi there…. Just wanted to let you know I made your recipe for hummus today & it came out DELICIOUS!!! I’m taking it to a Vegan potluck tonight well a group gathering called Vibrant Women…. I know tiger gonna devour it. I tweaked the recipe just a tad and added another lemon & along with more tahini…. I had both my 12 & 13 year old sons try it…. As soon as My 13 year old tried it out his face lit up and he said yummmmmm… Then he gave me a huge hug & said thanks mom it’s delicious… When parents say all they’re kids will eat are nuggets, fast food & drink soda & they can’t change that, their wrong. Although, I’ve raised my kids to consume food differently. We don’t even have Soda in the house. Yes… They’re in middle school and kids (especially boys) say some crude words but my boys know how to brush off their remarks… We, as parents, make choices & we need to make that effort NOT to buy all foods in boxes because of convenience…. I’m not perfect but I make sure my family eats healthy, wholesome foods…… THANKS FOR ALL YOU DO
I also agree that Pita Pal organic hummus you can trust. I buy mine in Costco; spicy roasted red pepper and it is as close as you can get to home made.
http://www.pitapal.com
About Tahini…recently I have read that unhulled sesame seeds are best, and roasting seeds decreases nutrition and adds negative nutrition. Then I go to buy Organic Tahini and all of them are hulled and roasted sesame seeds. Am I being too picky in reading the ingredients?
Athenos does not use high fructose corn syrup in their hummus. Maybe they have in the past? They also use olive oil, which is not GMO.
Just wondering, do you use the beet raw?
Ever since I started making my own hummus a few months ago, when I have tried the store bought kind I just can’t stand the taste. Thanks for highlighting all the bad stuff in those brands. I don’t care for the garbanzo beans or chick peas in hummus so use zucchini instead and it’s fabulous. My kids love it! (And they HATE zucchini!)
Thanks for all you do. Keep up the great work!
Are there any alternatives to chickpeas (garbanzo beans) for those of us who can’t eat them?
I make hummus often but have never thought of adding beets! Sounds delish. Are they cooked or raw? Also, is that basil and zucchini I see in the picture with the food processor?
Hi Vani, How about cans? I see you use chickpea from a can. What are your thoughts on cans and specifically the inside lining? thanks 🙂
Glad to see she recommend Eden organically brand beans for this recipe because they are the only BPA free cans I’ve seen. That’s the only kind I use. The other option is to buy dry beans and soak overnight.
Thank you for sharing always amazing recipes!
I did my first hummus this last weekend and used all ingredients as you mentioned, with raw, home soaked garbanzo beans and adding 1 cup of water to the recipe as well. My 12 year old that loves store bought hummus, he said it even taste better home made. I will try adding the beets and serving it with green wrap. Great idea. I add lots of garlic, lemon and cayenne pepper. The raw garbanzo beans I soak 24h, then to keep them as fresh as possible I found this trick online. Put water only in a big pot and bring to boil. Remove from stove for 1 minute. Pour all the previously 24h soaked garbanzo beans in the hot water for only 60 seconds.(that is enough to remove the green taste) My point is, boiling the beans for hours is totally not necessary (12 year old and husband ate 3 batches already). Rinse and continue with the recipe blending all together adding 1 cup water or more as needed. I like to put the end mixture in vitamix on lower speed for 20-30 sec, as it is thick, for more smoothness.
I am surprised you use beans from a can. Are you not worried about the BPA in then?
I have been making my own hummus for over a year now. Much more delicious and better for you without the canola/soy oils. One thing that makes my hummus super creamy: I take 15 minutes and pop off the skins. Just as creamy as store bought. :-))
@Helena
I believe the Eden brand uses BPA free cans. Also, the worst offenders for BPA leakage are acidic foods, like canned tomatoes. 🙂
My understanding is that BPA free cans contain an even worse toxic, BPS. I used to buy beans in a can, and loved the time I saved, but stopped after reading about BPA and BPS.. Maybe I dont have to be so worried about it?