Healthy Hummus (vegan & gluten-free)

Overhead shot of Healthy Hummus on picnic blanket, surrounded by vegetables, strawberries and crackers.
Overhead shot of Healthy Hummus on picnic blanket, surrounded by vegetables, strawberries and crackers.


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It’s summer! Well, almost. It’s that time of year when the days are getting warmer and all you want to do is eat picnics outside in the sun.

I love picnic food and one of the staples of a good spread is the humble dip. Versatile, easy to make and really good for you, bean dips are an absolute essential to any outside feast. And this Healthy Hummus is no exception.

It tastes great and is a good simple dip to have in your repertoire. It’s filling, protein-packed and ensures you’re getting one of your daily portions of veg straight away from the chickpeas.

And I love how simple it is to make: simply throw all ingredients into a food processor or blender and blitz! (I do recommend reading my note on blenders at the bottom of the recipe however.) You can make a large batch and freeze it, or simply eat it all at once!

Image of Healthy Hummus in bowl surrounded by ingredients such as lemons, tahini, coriander, garlic and parsley.

Healthy Hummus – a note on the recipe


Stuck for ideas on how to eat this Healthy Hummus? It’s great to enjoy with your favourite crackers and raw veggies as part of a picnic spread. (As you can see from the image below the recipe, I’ve added nut-based cheese and strawberries to our picnic spread to make it a tasty lunch!)

You can also use it as a spread it in a sandwich with salad leaves, tomatoes and cucumber. If you’re feeling a little more adventurous, why not try adding this Healthy Hummus as a salad topper or to a bowl of rice and veggies. It provides instant protein to any dish and will make them a bit more filling.

Feel absolutely free to adapt this recipe to suit your own tastes. Try adding fresh cilantro/coriander instead of parsley; try roasting the garlic before blending; or try using different spices. I really like using smoked paprika in my hummus because I love giving almost ANYTHING a smoky taste, but you’re welcome to use regular paprika if that’s not your thing. Have fun and enjoy!

Overhead view of chickpea dip ingredients including chickpeas, lemons, parsley and tahini, accompanied by woman's hand holding tahini spoon.

Healthy Hummus (vegan & gluten-free)

If you're looking for the perfect summer recipe, try this healthy hummus made with chickpeas, lemon, tahini and paprika. It's totally vegan and gluten-free.
Prep Time10 mins
Total Time10 mins
Course: Appetizer, Side Dish, Snack
Cuisine: gluten-free, healthy, Mediterranean, vegan, vegetarian
Servings: 8 people

Ingredients

  • 4 cups chickpeas (cooked, or drained if from a can)
  • 4 tbsp tahini
  • 2 tsp coriander
  • 2 tsp cumin
  • 1 tsp smoked paprika
  • 4 tbsp avocado oil/ olive oil
  • 2 medium lemons juiced
  • 4 cloves garlic
  • cups water
  • 1 tsp salt
  • ½ cup chopped parsley

Instructions

  • Add all ingredients except the parsley to a food processor or blender.
  • Blend the mixture for about 1-2 minutes until it's combined but chunky. (If using a blender, you may need to use the tamper to push the mixture down, or stop the blender and scrape the sides down every so often.)
  • Add more salt and spices if required, and add the parsley into the food processor/blender. Blend for another minute or so, until it is combined but still visible.
  • Serve with your favourite crudités and crackers for a delicious but healthy summer snack!
  • This hummus will keep in an airtight container in the fridge for about 4-5 days. If you have extra, I recommend freezing it in tupperware. When you're ready to use it, simply remove from the freezer and allow to defrost for several hours.

Notes

Blenders - Hummus can be hard to make in a blender! If yours has its blades at the bottom, it may struggle to blend everything easily. You might have to do a bit of extra work to ensure the sides are scraped down and all ingredients are mixing together. It's totally possible to make hummus in a blender, but for ease I'd recommend using a food processor. 

Looking for more summer picnic recipes? You might like these – 4 Layer Vegan Summer DipLemony Millet Tabbouleh and Hazelnut Cacao Goji Energy Balls.

For more inspo, BBC Good Food also have loads of vegan picnic recipes here.

Overhead shot of chickpea dip on picnic blanket, surrounded by vegetables, water bottle, cheese, strawberries and crackers.This healthy hummus is my favourite vegan picnic food! Taking 10 minutes to make, it's dairy-free, gluten-free and tastes delicious. Use it as a dip, in sandwiches or on top of salads. #hummus #vegan #picnic #glutenfree #picnicfood

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