Who doesn’t love hummus? Well, get ready to love it even more. This oh-so-yummy hummus is great for dipping with fresh vegetables, spread on sandwiches, or anything else you can think of. The delicious possibilities are endless.

Serves 6-10


2 cups (320 g) 13 Foods frozen chickpeas*
1 garlic clove, minced, or ⅛ tsp (0.5 g) garlic powder
¼ cup (60 ml) Greek-style plain yogurt or water
Juice of 1 lemon (3 Tbsp / 45 ml)
2 Tbsp (30 mL) tahini (sesame seed paste)
½-1 tsp (1-2 g) ground cumin to taste
¼-½ tsp (1.5-3 g) salt to taste
2-4 Tbsp (30-60 ml) oil (olive, sesame, infused oils)


  • In your food processor, add our flavorful chickpeas, garlic, yogurt, lemon juice, tahini, cumin, salt, and puree, pouring oil in slowly. Blend until smooth.
  • Taste and adjust lemon juice, cumin, salt as needed. If too thick, add more oil, yogurt or water.
  • Options: Add curry powder, roasted vegetables, roasted garlic, or roasted peppers, sun-dried tomatoes, horseradish, feta cheese, chopped olives, parsley, or dill.

*Cook according to package directions.

PER SERVING (⅛ of recipe for all first ingredients): 130 Cal, 7 g total fat (1 g sat fat), 1 mg chol, 85 mg sodium, 13 g carb (6 g fiber, 0 g sugar), 5 g protein.

Review and analysis by Janet Mann Nutrition Consulting.