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Mediterranean Hummus Recipe

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The Perfect Mediterranean Hummus Recipe: A Delicious and Nutritious Dip

Are you looking for a healthy and flavorful dip to add to your next gathering or snack time? Look no further than the Mediterranean hummus recipe. This versatile and delicious dish has gained popularity worldwide for its rich flavors, creamy texture, and numerous health benefits. In this article, we will explore the origins of hummus, its nutritional value, and provide you with a step-by-step guide to creating the perfect Mediterranean hummus at home.

The Origins of Hummus: A Taste of the Mediterranean

Hummus, a staple in Mediterranean cuisine, has a long and fascinating history. Its roots can be traced back to ancient Egypt, where it was first made using ingredients like chickpeas, sesame seeds, olive oil, and spices. Over time, hummus spread throughout the Mediterranean region, becoming a beloved dish in countries such as Lebanon, Israel, and Greece.

Today, hummus has gained global popularity and is enjoyed by people of various cultures and backgrounds. Its versatility and health benefits have made it a go-to dip for many, whether as a spread on sandwiches, a dip for vegetables, or a topping for salads.

The Nutritional Value of Hummus: A Healthy and Wholesome Choice

One of the reasons why hummus has become so popular is its impressive nutritional profile. This creamy dip is packed with essential nutrients that can benefit your overall health. Here are some key nutritional highlights of hummus:

  • Protein: Hummus is an excellent source of plant-based protein, making it a great option for vegetarians and vegans. A single serving of hummus can provide around 7 grams of protein, helping to keep you feeling full and satisfied.
  • Fiber: Chickpeas, the main ingredient in hummus, are rich in dietary fiber. Fiber is essential for maintaining a healthy digestive system and can help regulate blood sugar levels and cholesterol levels.
  • Healthy Fats: The inclusion of olive oil in hummus adds heart-healthy monounsaturated fats to the dish. These fats have been linked to a reduced risk of heart disease and can help improve overall cholesterol levels.
  • Vitamins and Minerals: Hummus contains a variety of vitamins and minerals, including iron, folate, vitamin C, and vitamin E. These nutrients play a crucial role in supporting immune function, energy production, and overall well-being.

With its nutrient-dense composition, hummus is a fantastic addition to a balanced diet and can be enjoyed guilt-free.

Creating the Perfect Mediterranean Hummus at Home

While store-bought hummus is readily available, there’s nothing quite like the taste and satisfaction of making your own homemade version. Follow these simple steps to create a delicious batch of Mediterranean hummus:


  • 1 can (15 ounces) of chickpeas, drained and rinsed
  • 3 tablespoons of tahini (sesame seed paste)
  • 2 tablespoons of extra virgin olive oil
  • 2 cloves of garlic, minced
  • Juice of 1 lemon
  • 1/2 teaspoon of ground cumin
  • Salt and pepper to taste
  • Optional toppings: chopped parsley, paprika, or drizzle of olive oil


  1. In a food processor or blender, combine the chickpeas, tahini, olive oil, garlic, lemon juice, cumin, salt, and pepper.
  2. Blend the ingredients until smooth and creamy, scraping down the sides as needed.
  3. If the hummus is too thick, add a tablespoon of water at a time until desired consistency is reached.
  4. Taste and adjust seasonings as needed.
  5. Transfer the hummus to a serving bowl and garnish with optional toppings, such as chopped parsley, paprika, or a drizzle of olive oil.
  6. Serve with pita bread, fresh vegetables, or use as a spread in sandwiches and wraps.

Enjoy the fruits of your labor as you indulge in the creamy and flavorful homemade Mediterranean hummus.

Key Takeaways: A Delicious and Nutritious Dip

Mediterranean hummus is a versatile and healthy dip that offers a myriad of benefits. Here are the key takeaways from this article:

  • Hummus originated in the Mediterranean region and has a rich history dating back to ancient times.
  • Hummus is packed with essential nutrients, including protein, fiber, healthy fats, vitamins, and minerals.
  • Creating your own homemade hummus allows you to customize the flavors and ensures a fresh and wholesome dip.
  • Enjoy hummus as a dip, spread, or topping for a variety of dishes, and savor its delicious taste and health benefits.

So, why not give this Mediterranean hummus recipe a try? Your taste buds and body will thank you for it!

Written by


Lisa is a renowned chef and the proud owner of MyJhola, a unique online culinary haven. Her passion for the culinary arts is evident in every dish she crafts and every word she pens on her blog. With an innate ability to weave traditional techniques with modern twists, Lisa's creations are a testament to her expertise and love for food.By shedding light on the sources and uses of raw materials and imparting invaluable cooking tips, Lisa ensures that her readers are not just satiated but also enlightened. Each dish she showcases is a story, a journey she invites her readers to embark upon.

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