I eat hummus most days, usually with raw veggies. It’s also great as a sandwich spread. When my favorite hummus brand closed shop, I decided I had to make my own.

What makes this recipe special?

• It uses plant milk

• It’s oil-free

To make this hummus, you can find Ela Vegan’s full recipe here.

There are guidelines in the recipe creation world for how to share recipes, which means I will not be sharing the full recipe here. Get the detailed recipe by clicking the link above.

What’s in it?

Chickpeas, tahini, lemon juice, garlic, cumin, salt, plant milk

For serving: cucumbers, radishes, celery, carrots, your favorite healthy crackers
(I like Mary’s Gone Crackers, sold at Whole Foods and many other grocery stores)

Why is it delicious?

Who else loves hummus? It’s been a staple in my diet since I stopped eating meat. If you’re not already a hummus lover, try experimenting with the recipe a bit — add more lemon, add more garlic, add more or less cumin. This recipe using plant milk makes a creamy, fluffy hummus.

Shopping list

Canned chickpeas, no salt added. Note: I often buy the boxed chickpeas instead. I use 2 boxes and adjust the other measurements accordingly.
Organic tahini
1 bulb fresh garlic
2 fresh lemons
Ground cumin
Salt
Soy milk — or any other no sugar added plant milk

🌱 Eat More Plants Tip 🌱

Beans, soy (tofu, edamame), and potatoes are all staples of a whole food plant-based diet. Add more of these to your shopping list and you will be able to start crowding out other, non-health preserving foods with ease (ier).

If you really can’t wrap yourself around hummus, try baba ghannouj as an alternative.

Equipment

My mom’s not the easiest person to convince to buy something (hi, mom!). It took a while to convince her she should have an Instant Pot and a Vitamix.

Recommending she replace her older food processor recently felt like an easier sell. I’d recently done the same and I’d argue the newer models are much easier to use and also more effective. No more awkward trying to get the top to lock so it will start blending.

This is the one I bought and love. I also talked about it in my Groats 101 post.

Cooking notes

• Do I boil the chickpeas first, as described in the recipe? I do! Though I haven’t tested it with this recipe, I’m sure it would still be delicious if you are short on time and prefer to skip that step.

• I use soy or almond milk. I like Westlife plain unsweetened soy milk because it only has 2 ingredients: soy beans and water.

• You could probably also make this in a Vitamix. I find using a food processor for certain recipes easier primarily due to the shape of the container — wider and shorter.

• Spices contain vitamins and minerals, use them whenever you can!

How I serve it

99.9% of the time, I eat hummus with raw vegetables. If you’re not already a big raw vegetable eater, start with healthy crackers and add in some raw vegetables over time. Don’t get me wrong, I eat crackers nearly daily, but I eat them most often with my salad or a stew like my favorite PlantStrong lentil stew. Crackers are a staple in my diet mainly for texture and crunch.

Ideas for leftovers

Hummus is the ultimate leftover. I have hummus or baba ghannouj in the fridge at all times. As with any packaged food, check the ingredients when you buy either of these at the grocery store.

Store in the fridge for up to one week. It may store longer, use your discretion — lemon and salt act as natural preservatives.

Nutrition information

1 serving. Total servings in recipe: 6

Calories — 142
Fiber — 5 g
Sugars — 8 g (0 added)
Fat — 7 g
Protein — 6.5 g

And yes, all 9 essential amino acids, in case you’ve heard a whole food plant-based diet is deficient there (spoiler, it’s not 🤓)

Plus many vitamins and minerals! Including 20% of the DV for iron, 4% for vitamin C and 3% for calcium. Where’s all that iron coming from? Sesame seeds! What’s the sole ingredient in tahini? Sesame seeds. ⚡

Happy eating!

Did you try this recipe? Let me know in the comments below!

Thanks for reading!

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