Basic Hummus Recipe

Serving Size: 2 tablespoons; Cook Time: 10-minutes

Recipe developed by: Shannon Costello, RDN, LD with CFW


  • 1, 16-oz can chickpeas
  • ¼ cup olive oil
  • 1 tsp apple cider vinegar
  • ½ lemon, juiced
  • 1 Tablespoon tahini (optional)
  • 2-3 garlic cloves, minced
  • ¼ tsp salt
  • Liquid from canned chickpeas (or water), as needed
  • Optional flavorings: Everything but the Bagel seasoning, Italian blend, rosemary, thyme, sesame seeds, sliced olives, roasted red pepper, etc.

Preparation Instructions:

  1. Drain canned chickpeas, reserving the liquid in a separate container for later use. Rinse chickpeas to remove any added sodium or residue.
  2. Place all ingredients, except reserved chickpea liquid and optional seasonings, in a blender or food processor. Pulse a few times before blending.
  3. Continue blending until ingredients are well combined. Add chickpea liquid or water 1 tablespoon at a time to reach desired consistency.
  4. Add your choice of flavoring/seasonings and blend until thoroughly mixed. Adjust seasonings to your taste buds.
  5. Enjoy with raw vegetables or whole-grain crackers, as a spread for wraps and sandwiches, or dolloped on top of salad. Store in an air-tight container in the refrigerator for up to 1 week.

Nutrition Tip:

Chickpeas are often the main ingredient used in hummus recipes, like this one. Chickpeas are filled with key nutrients and are a great source of vitamins, minerals, and fiber. They also contain a good amount of protein and can make a hearty addition to meatless meals. Try adding chickpeas to soups, salads, or other sides.