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Chickpea Hummus
Lunch • India
How to Make Chickpea Hummus (Traditional & Healthy Version)
Chickpea Hummus, known as 'chana hummus' in India, is a creamy and wholesome dip made from cooked chana (chickpeas), til (sesame) paste, and olive oil. While hummus traces its roots to the Middle Eastern region, it has found a beloved place in the Indian vegetarian kitchen, especially among those seeking high-protein, plant-based options. It’s a wonderful companion for whole wheat pita, khakhra, vegetable sticks, or as a spread in atta wraps. Its nutty, tangy, and garlicky taste appeals to Indian palates, while its simple preparation suits a busy lifestyle. In Indian homes, hummus is often served during lunch or as a snack at gatherings and festivals like Diwali, Holi, or Eid, where healthy options are appreciated. This protein-rich recipe is perfect for calorie-conscious individuals, as it’s rich in fiber, vitamins, and minerals, making it a wholesome addition to your daily diet. Enjoying Chickpea Hummus is a delightful way to incorporate traditional Indian ingredients like chana and til while embracing modern, health-focused eating habits.
Ingredients(for 1/2 cup per serving (approx. 100g))
- 1 cup Boiled chana (chickpeas) (soaked overnight, kabuli chana)
- 2 tablespoons Til (sesame) seeds (for homemade tahini)
- 1 tablespoon Olive oil (cold pressed preferred)
- 1 tablespoon Lemon juice (nimbu ras) (freshly squeezed)
- 2 Garlic cloves (peeled, medium size)
- 1/2 teaspoon Cumin powder (jeera powder)
- to taste Salt (sendha namak for fasting)
- 1/4 teaspoon Red chilli powder (lal mirch, optional for spice) - optional
- 2-3 tablespoons Water (as needed for consistency)
- 1 tablespoon Fresh coriander leaves (hara dhania, chopped for garnish) - optional
Instructions
- 1
Soak 1 cup kabuli chana (chickpeas) overnight. Pressure cook with enough water and a pinch of salt for 4-5 whistles until soft. Drain and cool.
15 minutes
For creamier hummus, peel the cooked chana skins before blending.
- 2
Dry roast 2 tablespoons til (sesame seeds) on a tawa over low flame till lightly golden. Cool and grind to a fine paste to make homemade tahini.
5 minutes
Stir constantly to avoid burning the sesame seeds.
- 3
In a mixer jar, add boiled chana, tahini, 2 garlic cloves, 1 tablespoon lemon juice, 1 tablespoon olive oil, 1/2 teaspoon cumin powder, and salt.
3 minutes
For a milder garlic flavor, use roasted garlic.
- 4
Blend the mixture. Gradually add 2-3 tablespoons water to achieve a smooth, creamy consistency.
2 minutes
Scrape the sides of the jar to ensure even blending.
Why This Dish is Healthy
This dish is low in saturated fat, free from refined ingredients, and full of wholesome, plant-based nutrition. The high protein and fiber content help with satiety and weight management, while the use of fresh lemon, garlic, and til boosts immunity and flavor without extra calories. No dairy, gluten, or preservatives makes Chickpea Hummus a top pick for healthy eating and calorie tracking.
Chickpea Hummus is a powerhouse of nutrition, packed with plant-based protein, dietary fiber, and healthy fats. Chickpeas are an excellent source of iron, magnesium, and B vitamins, while til (sesame seeds) provide calcium and antioxidants. Olive oil adds heart-healthy monounsaturated fats and vitamin E. This combination supports digestion, heart health, and sustained energy, making it ideal for balanced Indian meals.
Pro Tips
- 💡Tip 1: For extra creaminess, peel the chickpea skins after boiling.
- 💡Tip 2: Add a little ice water during blending for a fluffier texture.
- 💡Tip 3: Roasted garlic gives hummus a milder, sweeter flavor, great for kids.
Storage & Serving
Store hummus in an airtight container in the refrigerator for up to 3 days. Stir well before serving. For longer storage, freeze in small batches and thaw as needed.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 140.0 kcal |
