This simple creamy hummus is loaded with drippy tahini and made extra tasty by using aquafaba to make it smooth and light. Made with just a few simple ingredients, this is a great snack full of plant-based protein!
This simple creamy hummus is one of my go-to snacks, especially since going dairy-free earlier this year! Filled with protein and fiber from the chickpeas, plus healthy fats from the tahini! It's a great satiating snack to keep you fuelled for longer.
It's also easier to digest, as there is no garlic (for those of us who eat a low FODMAP diet). Creamy and loaded with tahini, you're going to love dipping veggies, vegan sourdough naan, crackers in this delicious homemade hummus.
🍽 Reasons to try this recipe
- It's so creamy delicious, with lots of nutty flavour from the tahini
- This recipe isn't as overpowering as most hummus recipes. You'll find it to be more neutral and delicious when served on toast, crackers, or veggies
- Soaking and peeling the chickpeas, and adding aquafaba makes it super creamy and light!
Easier to digest
This hummus recipe may be surprising to some because it is SO simple, and doesn't even include garlic! A few years ago, I would have been astonished with myself for making hummus without garlic. But, as someone who has encountered a lot of digestive issues within the last year, garlic is something I've had to cut back on. Garlic is high FODMAP, meaning it is high in short-chain carbohydrates that are very difficult for humans to digest.
Limiting high FODMAP foods can be helpful for those suffering with IBS. I have found it to be very helpful in my journey to healing my gut and digestive system! Chickpeas also contain FODMAPs, but a ½ serving (¼ cup chickpeas) is low in FODMAPs and should be tolerated ok. See the Monash Low FODMAP app for more info on serving size and FODMAPs!
Chickpeas - This recipe uses canned chickpeas, but you could also cook your own on the stovetop. If cooking from scratch, be sure to soak the chickpeas for as long as possible before cooking, to ensure they are easy to digest and more tender after cooking.
Tahini - Look for tahini that is 100% ground sesame seeds. You may find that some brands are more bitter than others. Before I found the right brand, I never liked tahini because it was too bitter for my liking! Look in the international food aisle at the grocery store - I have found the brand Al kanteer to be absolutely delicious!
Aquafaba - otherwise known as "chickpea water", the water that comes in the can of chickpeas, or the water that you cook the chickpeas in (if cooking from raw). Aquafaba can be used as an egg replacement in baking (it works so well) or in this case, to make the hummus extra creamy, smooth, and light. Be sure to save the aquafaba from your can of chickpeas when you drain them!
Tips for smooth hummus
1. Soak the chickpeas with baking soda and water - soak the chickpeas in water with 1 teaspoon of baking soda for 3-4 hours. This will help make the hummus extra creamy and will loosen the skins on the chickpeas.
2. Peel the chickpeas - To peel the chickpeas, gently agitate them with your hand while they are submerged in the water. The peels should easily come off and will float on top of the chickpeas. You can use a strainer to scoop them out of the water. Repeat a few times to get as many of the peels off as possible.
Please tag me @nourishmintkitchen and share on your IG stories if you make this recipe, I would love to see your creations!
Simple Creamy Hummus
- Food processor
- 1 can chickpeas 15 oz can, equals 210 g chickpeas after draining
- 6 tablespoons tahini or more if desired for an extra creamy texture
- 6 tablespoons aquafaba
- ½ teaspoon sea salt
- ½ tablespoon olive oil
- ½ lemon juiced
- Add peeled chickpeas, tahini, sea salt, and olive oil to a food processor. Process on high for 1-2 minutes until smooth. If using lemon, you can add that in as well.
- Stop and scrape down the sides, then process again. Slowly add in the aquafaba while the food processor is still running. Process the hummus until very smooth and creamy (2-3 more minutes).
- Enjoy with crackers, sliced veggies, or on sandwiches!
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