High-Protein Homemade Hummus

High-Protein Homemade Hummus

Looking for a delicious and protein-packed snack?  This high-protein hummus is the perfect blend of creamy, flavorful and nutritious!  With added protein from ingredients like Greek yogurt and hemp seeds, this hummus is a satisfying dip, spread or topping that keeps you feeling fueled! Celebrate International Hummus Day on May 13 by making this recipe!  It will be a go-to favorite!

Ingredients:

• 1 1/2 cans chickpeas, drained and rinsed
• 1/3 cup tahini
• 1/4 cup fresh lemon juice (about 1 large lemon)
• 1/4 cup plain Greek yogurt
• 1–2 tbsp of hemp seeds
• 1 tbsp nutritional yeast
• 1 small garlic clove, minced
• 2 tbsp extra virgin olive oil (plus more for garnish)
• ½ tsp ground cumin
• ½ tsp sea salt (adjust to taste)
• 2–4 tbsp water (as needed for texture)
• ½ tsp paprika (optional, for garnish)
• 1 tbsp chopped fresh parsley (optional, for garnish)

Instructions:

1. Blend Tahini, Yogurt & Lemon Juice: In a food processor, blend the tahini, Greek yogurt, and lemon juice for 1 minute until smooth and creamy. This helps create a light, fluffy texture.
2. Add Hemp Seeds, Garlic & Spices: Add the minced garlic, hemp seeds, cumin, nutritional yeast and salt, then blend again.
3. Incorporate Chickpeas: Add half of the chickpeas and blend for about 1 minute. Scrape down the sides, add the remaining chickpeas, and blend again.
4. Add Olive Oil & Water: While blending, slowly drizzle in the olive oil and 2 tablespoons of water. If the hummus is too thick, add more water, 1 tablespoon at a time, until you reach your desired consistency.
5. Taste & Adjust: Adjust salt, lemon, or cumin as needed. Blend again to mix.
6. Serve & Garnish: Transfer to a bowl, drizzle with olive oil, and sprinkle with paprika and parsley if desired.

Serving Ideas:

• Enjoy with sliced veggies, whole-grain crackers, or pita bread.
• Use as a spread for sandwiches or wraps.
• Dollop on salads or grain bowls for extra protein

Nutritional Information (Per 2-Tbsp Serving):

• Calories: ~85
• Protein: ~3.5g (vs. 2g in the original)
• Carbohydrates: ~5g
• Fiber: ~1.5g
• Fat: ~5.5g
• Sodium: ~90mg

Key Nutritional Benefits:

•  High in fiber & plant-based protein – great for digestion and muscle recovery
•  Healthy fats from olive oil & tahini – support heart health and satiety
• Rich in vitamins & minerals – contains iron, folate, and antioxidants