Creamy hummus is a popular dip with health benefits and healthy ingredients. If you love protein rich diet, this is one easy homemade high protein hummus recipe which does not let you down. You can make it real fast (once you soak dry chickpeas overnight) or instantly if you use canned chick peas. This delicious dip is easy to use as a spread and a good alternative ,if you want to avoid dairy on your bread. It has goodness of olive oil and sesame seeds in its tahini paste. Just a handful of ingredients yet a great snack for bento boxes too.
Roasted red pepper hummus is a super dip. All you need is some pita chips , salad or dinner rolls. Serve hummus sandwich with Bulgur red lentil soup and it is perfect lunch in winter. That's it and you are set. It is great for a picnic basket too. Chickpeas is a must for vegans and vegetarians. Yummy!
The extra protein in the hummus is due to the usage of Hemp seeds. Hemp seeds are very high in protein. 100 grams of hemp seeds have more than 30g of protein.
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It took me a long time to try this creamy dip. Much coaxing by my bestie .However, now there is just no looking back. I love it and this is my go to dip always. I love the richness of the dip. Adding grilled veggies is a great way to give it flavors.
Ingredients
Refer to recipe card for details
For high protein hummus:
- Boiled chickpeas
- Lemon/Lime
- Hemp seeds
- Salt (I have used back salt)
- Olive oil
- garlic
- Water ( only required to blend the ingredients)
For roasted red pepper hummus dip
- Boiled chickpeas
- Lemon/Lime
- Roasted red pepper and garlic cloves (Discard the charred skin)
- Salt
- Tahini paste
- Olive oil
- Water ( only required to blend the ingredients)
high protein hummus | Roasted red pepper hummus recipe
Equipment
- Blender
- can opener if using canned chickpeas or
- pressure cooker & sieve if using raw chickpeas
Ingredients
Hummus with high protein
- 2 cup boiled chickpeas 1 can of chickpeas yields approx 1 cup chickpeas
- ½ cup hemp seeds To add the extra protien
- ¾ cup water or aquafaba (the liquid with boiled chickpeas/canned chickpeas)
- 2 garlic cloves
- 2-3 tablespoon olive oil
- salt as per taste
Red pepper hummus
- 2 cups boiled chickpeas
- 1 tbsp. tahini
- ¼ cup water depending on the consistency you like.
- 1 medium red pepper grilled over flame or in oven .(Discard the charred skin)
- 2 cloves garlic roasted or grilled. You may omit the garlic if you do not like the flavor of garlic.
- 2-3 tbsp. extra virgin olive oil
- 2-3 tablespoon lemon juice adjust as per taste
- Salt as per taste
- ¼ cups pomegranate seeds optional for garnish
- 1 tablespoon fresh flat Parsley optional for garnish
Instructions
High protein vegan hummus
- Add all the dry ingredients to the jar
- Add olive oil to the jar
- Add water/aquafaba that will allow it to blend
- Blend it until you get a smooth paste. You may add little water to allow it to blend.
- Store leftover hummus in an airtight container for upto 1 week in the fridge
Grilled pepper hummus
- Roast red peppers and garlic cloves over stove. Keep it aside to cool.
- Add the boiled and drained chickpeas in the blender
- Add the remaining ingredients with water and salt
- Process well until smooth.
- Balance the flavor as per your liking with addition of Salt or lemon/lime juice.
- Optional garnish with olives, pomegranate seeds and parsley
- Serve with cherry tomatoes, carrot & celery sticks, nacho chips or pita bread.
Notes
Nutrition
Related Mediterranean recipes
These go perfectly in the platter.
Instructions for classic hummus recipe
- Add all the dry ingredients to the jar
2. Add olive oil to the jar
3. Add little water/aquafaba that will allow it to blend.
4. Blend it until you get a smooth paste. You may add little water to allow it to blend.
Garnish with hemp seeds ,Serve it with pita bread or our homemade crispy tortilla chips.
Instructions for roasted red pepper hummus
- Add the chickpeas to a blender
- Add the red pepper and garlic cloves to the blender.
- Now, add tahini paste to it. You may omit this if you are allergic to sesame seeds.
- Now add salt,lemon/lime juice and olive oil to the mix.Add little water that will allow it to blend.
- Blend it until you get a smooth paste. You may add little water to allow it to blend.
Serve with falafel, pita and baba ghanoush.
Equipment
- Can opener (if using canned chickpeas)
- Or pressure cooker and sieve (if soaking chickpeas for 4 hours and pressure cooking it. Pass through sieve to get aquafaba)
- high-speed blender
Substitutions
Use canned chickpeas if you do not have raw chickpeas at home. You can also use boiled or canned lobia or black eyed lentils to make a hummus recipe.Using black beans, kidney beans, white beans is also a great idea to make this easy recipe.
Storage
Store it in air tight jar in refrigerator for 4-5 days.
Other Variations for hummus
You can make many variations of hummus. Avoid tahini if you are allergic to sesame. You can make it plain or replace grilled pepper with
1. Steamed beetroot - This beet hummus has a beautiful pink color and your kids won't even know it had beets in it.
Blend all the ingredients together.
Serve with salad and pita bread.
2. Cooked spinach- Gives you a wonderful bright green color.
3. Grilled carrot and onions- Orangish hue.
FAQ
Yes, you can. Plain one freezes better.
Good source of protein.
Improves bone health.
Great source of fiber.
Decreases the risk of heart disease as it lowers cholesterol.
creamy homemade protein hummus tastes great with even Tandoori roti, kulcha or naan dippers.Pita bread, zaatar bread, crackers, I can even eat it just as is.
You can also add them to a toasted bread instead of avocados.Great way to make them eat a salad. Just serve with some celery sticks, kalamata olives and carrots. and veggies like carrots, cucumber, celery,zucchini,tomatoes, radishes, peppers.
Conclusion: Protein-rich hummus is a nutritious snack which can be used as sandwich spread or salad dressings.
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