Canada’s food guide

Creamy dreamy hummus

This dip is perfect to enjoy as a snack with vegetables or whole grain crackers. Use it as a sandwich spread instead of mayonnaise or mustard for an extra hit of protein and fibre.

Prep Time: 5 minutes
Cook Time: no cooking needed
Servings: 2 cups

  • 1 can (540 mL/19 oz) reduced sodium chickpeas, drained and rinsed
  • 60 mL (1/4 cup) tahini (sesame seed paste)
  • 5 mL (1 tsp) ground cumin
  • 60 mL (1/4 cup) sodium reduced vegetable broth
  • 2 mL (1/2 tsp) grated lemon rind
  • 15 mL (1 tbsp) lemon juice
  • 30 mL (2 tbsp) water (or more as desired)
  • 1 clove garlic, minced

In a food processor bowl, combine chickpeas, tahini and cumin. Pulse until coarse. Add broth, lemon rind and juice and water, adding more as necessary to make a smooth textured hummus. Whirl until very smooth. Stir in garlic.


Take hummus to the next level with these fantastic variations:

  • Navy Bean Hummus: Omit chickpeas and tahini. Replace with 1 can (540 mL/19 oz) reduced sodium navy beans, drained and rinsed. Stir in 30 mL (2 tbsp) chopped fresh basil with the garlic.
  • Roasted Red Pepper Hummus: Omit tahini and use 250 mL (1 cup) chopped roasted red peppers instead.
  • Herbed Hummus: Stir in 60 mL (1/4 cup) of your favourite chopped herbs, such as basil, parsley, cilantro or mint.
  • Sundried Tomato Hummus: Add 125 mL (1/2 cup) soaked sundried tomatoes, and use the reserved soaking liquid instead of the vegetable broth
30 minutes or less