Chickpea Tahini Hummus
Step 0
A classic chickpea hummus built around tahini, lemon, garlic, olive oil, and a controlled splash of water for texture. Blend it longer than you think, then adjust with water in tiny steps until it turns light and creamy.
Step 1
Ingredients for chickpea tahini hummus
- Chickpeas, canned, drained and rinsed 1.5 cup, whole pieces (228.0 g)
- Tahini 0.33 cup (79.2 g)
- Extra virgin olive oil 2 tbsp (27.0 g)
- Lemon juice, raw 2 tbsp (30.5 g)
- Garlic, fresh 1 clove (3.0 g)
- Salt 1/2 tsp (3.0 g)
- Tap water 5 tbsp (74.0 g)
- Paprika seasoning (optional garnish) 1 tsp (2.3 g)
Texture control: Water is your dial. Add it in 1 tbsp steps if you want it lighter, but remember that changes nutrition.
Step 2
How to make hummus
- Start with the “liquids”. Add tahini, lemon juice, olive oil, and water to the blender or processor. Blend for 20 to 30 sec to smooth the tahini first.
- Add chickpeas and seasoning. Add chickpeas, garlic, and salt. Blend until the mixture turns thick and uniform.
- Blend longer for “fluff”. Keep blending for 1 to 2 min, scraping down once. This is where the hummus gets noticeably smoother.
- Adjust texture carefully. If it is too thick, add a small splash of water and blend again for 10 to 15 sec.
- Serve. Spoon into a bowl and finish with paprika if you want the classic look.
Storage: Refrigerate in a sealed container up to 5 days. For best texture, stir before serving.
Step 3
Health-oriented chef cues
- Calorie density check: This is a healthy fat-forward dip. Per 100 g it is 242.93 kcal, mostly from tahini + olive oil. Portion awareness matters more here than “clean ingredients.”
- Satiety leverage: Pair hummus with high-volume foods (cucumber, carrots, bell pepper) for fullness. It is an easy way to keep calories reasonable while still feeling like a real snack.
- Protein + fiber combo: Chickpeas contribute both (7.23 g protein and 4.96 g fiber per 100 g), which tends to be more satisfying than pure fat dips.
- Micronutrient angle: Tahini drives minerals. You get meaningful copper, magnesium, manganese, phosphorus, and zinc per 100 g.
- Sodium awareness: Per 100 g sodium is 379.06 mg. If blood pressure is a concern, reduce added salt, but keep lemon and garlic strong so flavor stays high.
Note: If you change tahini, olive oil, or added water amounts, the nutrition values shown in the post will no longer be exact.
Nutrition facts and macros
Macros & Calories
per 100 g
Calories
242.9 kcal
- Saturates: 2.55 g
- Sugars: 2.62 g
- Fiber: 4.96 g
- Salt: 0.95 g
See full macronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Energy | 1017.12 kJ / 242.93 kcal | |
| Fat | 18.60 g | |
| Saturated | 2.55 g | |
| Monounsaturated | 8.66 g | |
| Polyunsaturated | 5.84 g | |
| Carbohydrate | 14.94 g | |
| Sugars | 2.62 g | |
| Starch | 8.29 g | |
| Fiber | 4.96 g | |
| Protein | 7.23 g | |
| Salt | 0.95 g | |
| Sodium | 379.06 mg |
Carbohydrates breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Total Carbs | 14.94 g | |
| Fiber | 4.96 g | |
| Starch | 8.29 g | |
| Sugars | 2.62 g | |
| Fructose | 0.12 g | |
| Glucose | 0.10 g | |
| Sucrose | 2.40 g | |
| Lactose | 0.00 g | |
| Maltose | 0.00 g | |
| Added Sugars | 0.00 g | |
| Sugar Alcohol | 0.05 g | |
| Net Carbs | 9.92 g |
Fat (lipids) breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Fat | 18.60 g | |
| Monounsaturated | 8.66 g | |
| Polyunsaturated | 5.84 g | |
| Omega-3 | 0.11 g | |
| Omega-6 | 5.64 g | |
| Saturated | 2.55 g | |
| Trans-Fats | 0.10 g | |
| Cholesterol | 0.00 mg |
Protein (amino acid) breakdown
| Amino acid | Amount | % RI |
|---|---|---|
| Protein | 7.23 g | |
| Alanine | 0.37 g | |
| Arginine | 0.91 g | |
| Aspartic acid | 0.81 g | |
| Cystine | 0.11 g | |
| Glutamic acid | 1.55 g | |
| Glycine | 0.38 g | |
| Histidine | 0.21 g | |
| Isoleucine | 0.31 g | |
| Leucine | 0.56 g | |
| Lysine | 0.37 g | |
| Methionine | 0.18 g | |
| Phenylalanine | 0.40 g | |
| Proline | 0.33 g | |
| Serine | 0.39 g | |
| Threonine | 0.30 g | |
| Tryptophan | 0.09 g | |
| Tyrosine | 0.24 g | |
| Valine | 0.35 g |
Key Micronutrients
top 15 by % RI, per 100 g
See full micronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Vitamin C | 2.76 mg | |
| Vitamin A | 13.70 µg | |
| Alpha-carotene | 3.02 µg | |
| Beta-carotene | 147.01 µg | |
| Beta-cryptoxanthin | 31.64 µg | |
| Lutein + Zeaxanthin | 97.20 µg | |
| Lycopene | 0.00 µg | |
| Retinol | 0.00 µg | |
| Vitamin D | 0.00 IU (≈0.00 µg) | |
| Vitamin E | 1.22 mg | |
| Beta Tocopherol | 0.29 mg | |
| Delta Tocopherol | <0.01 mg | |
| Gamma Tocopherol | 6.23 mg | |
| Vitamin K | 6.09 µg | |
| B1 (Thiamine) | 0.19 mg | |
| B2 (Riboflavin) | 0.10 mg | |
| B3 (Niacin) | 1.16 mg | |
| B5 (Pantothenic Acid) | 0.27 mg | |
| B6 (Pyridoxine) | 0.19 mg | |
| Vitamin B12 | 0.00 µg | |
| Biotin | - | |
| Choline | 23.62 mg | |
| Folate | 45.26 µg | |
| Calcium | 44.64 mg | |
| Iron | 1.93 mg | |
| Magnesium | 79.39 mg | |
| Phosphorus | 174.44 mg | |
| Potassium | 163.54 mg | |
| Zinc | 1.47 mg | |
| Copper | 0.44 mg | |
| Manganese | 0.69 mg | |
| Selenium | 9.93 µg | |
| Iodine | - | |
| Sodium | 379.06 mg |
Step-by-step instructions
Step 1: Blend the tahini base
Blend 79.2 g tahini with 30.5 g lemon juice, 27.0 g olive oil, and 74.0 g water until smooth.
Step 2: Add chickpeas and seasoning
Add 228.0 g chickpeas, 3.0 g garlic, and 3.0 g salt. Blend until creamy, scraping down once.
Step 3: Finish and serve
Blend for another 1 to 2 min for extra smoothness. Serve and optionally top with 2.3 g paprika.
Chickpea tahini hummus FAQs
- How do I make hummus smoother?
- Blend longer and start by blending the tahini, lemon, oil, and water first. Scrape down once, then keep going.
- Can I add more water?
- Yes, but do it slowly. Extra water changes the nutrition values shown in the post.
- How long does it keep?
- Up to 5 days in the fridge in a sealed container. Stir before serving.
- Is paprika required?
- No, it is optional garnish. The nutrition values shown include 1 tsp (2.3 g) paprika.
