Be the life of your next party by providing our classic Hemp Hummus as an easy, yet flavorful, appetizer. Filled with nutritious ingredients, such as garbanzo beans, hemp hearts, and garlic, this dish is sure to leave your guests coming back for seconds. Not only is this hummus a crowd pleaser, but it’s also vegan, which will make it stand out from other recipes thanks to its high nutrition profile. And, thanks to the hemp hearts, this hummus is rich in flavor and texture–with this easy addition, the hemp hearts add 10 grams of protein and 10 grams of omegas to any recipe. Plus, the nutty flavors and the pleasant crunch from the hemp hearts contrast well with the subtle flavor and creamy consistency from the garbanzo beans. You can serve it as a dip, or add it to some of your favorite recipes for added depth; but however you choose to enjoy this, we guarantee it will quickly become a kitchen staple!
Nutrient Booster: Garbanzo Beans
While there are so many things to love about this recipe, we enjoy the use of garbanzo beans to create a smooth base for this hummus. These beans are a good source of protein, fiber, vitamins, and minerals, which makes them an ideal plant-based source to include into a daily diet. In fact, studies have shown that eating beans can reduce risks for heart disease, as they can lower serum total cholesterol and LDL cholesterol (1). Eating garbanzo beans are also a good choice for people who have diabetes, hypoglycemia or insulin resistance; due to garbanzo beans’ high fiber content, it stabilizes blood sugar levels by providing a slow and steady stream of energy. So what are you waiting for? Go ahead and try out this appetizer dip for yourselves–just be sure to make extras because it will disappear as quickly as you make it.
- 2 (15 ounce) cans garbanzo beans, drained and rinsed
- 1/4 cup hemp hearts
- 2 tbsp lemon juice
- 1 tbsp water*, for thinner consistency add more
- 2 small cloves garlic, minced
- 1 tsp ground cumin
- 1/2 tsp sea salt
- 1/2 tsp cayenne pepper
- 1/3 cup extra virgin olive oil
- 1/4 tsp paprika
- blender or food processor
In a blender or food processor, combine garbanzo beans, hemp hearts, lemon juice, water, garlic, cumin, sea salt, and cayenne pepper. Mix on low speed until well combined.
Gradually add olive oil and blend until smooth.
Place hummus into a small serving bowl, sprinkle with paprika, and serve.
*Vegetable broth could be used instead of water for added flavor.
Serving size: 2 tablespoons Calories: 55 calories, Fat: 3 grams, Saturated fat: 0.5 grams, Carbohydrates: 5 grams, Sugar: 0 grams, Sodium: 40 milligrams, Fiber: 1 gram, Protein: 2 grams, Cholesterol: 0 milligrams
Triad to Wellness has provided nutrition communication services to Manitoba harvest. However, we were not compensated for this post. All opinions are our own.
(1) Pittaway JK, Ahuja KDK, Cehun M et al. Dietary Supplementation with Chickpeas for at Least 5 Weeks Results in Small but Significant Reductions in Serum Total and Low-Density Lipoprotein Cholesterols in Adult Women and Men. Annals of Nutrition & Metabolism. Basel: Feb 2007. Vol. 50, Iss. 6; p. 512-518. 2007.