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
Step-by-step instructions
Step 1 · Soak 1 cup kabuli chana (chickpeas) overnight
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.
Step 2 · Dry roast 2 tablespoons til (sesame seeds) on a tawa over low flame...
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.
Step 3 · In a mixer jar
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.
Step 4 · Blend the mixture
Blend the mixture. Gradually add 2-3 tablespoons water to achieve a smooth, creamy consistency.
Step 5 · Taste and adjust salt
Taste and adjust salt, lemon juice, or chilli powder as desired. Blend again briefly if needed.
Step 6 · Transfer hummus to a serving bowl
Transfer hummus to a serving bowl. Drizzle with a little olive oil and garnish with chopped hara dhania and a sprinkle of lal mirch or cumin powder.
Why this recipe 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.
A note on tradition
Chickpea Hummus has become popular in India, especially in urban homes and during festivals where healthy, innovative snacks are served. Its use of kabuli chana and til echoes traditional Indian ingredients, making it relatable for Indian tastes. Served alongside khakhra or vegetable sticks, it’s a fresh addition to festive spreads for Diwali, Holi, or Eid, symbolizing the fusion of Indian and Middle Eastern culinary heritage.