Canned Chickpea Hummus Recipe

Discover the ONE TRICK to make smooth, homemade hummus with canned chickpeas. An easy hummus recipe for busy households.

Imagine the creamiest, smooth hummus recipe you ever tasted, made in your own kitchen. Ok, now stop imagining because believe me when I say - this is it! My hummus recipe with canned chickpeas is not only delicious, it's quick, and effortlessly brings the flavors of Israeli right into your busy households. 

Authentic flavor without the fuss. No need to boil or peel your chickpeas, and no time-consuming processes. But wait, are canned chickpeas as nutritious? 

Canned chickpeas vs dried chickpeas

If you are a Mama like me, it's one thing to have a quick recipe, but it's another to know that what we are feeding our littles is healthy. Nutritious snacks that are easily put together are important and should be a habit formed in every home. So, what about using canned beans rather than dried? 

Good news - both are just as nutritious! But, there is one extremely important thing to make sure of as you choose which can to purchase. Always choose the 'no salt added' or 'low sodium' option. 

To ensure the nutritional value remains high, rinse away the bean juice as this contains the preservatives and anti-nutrients we want to eliminate from our recipes. 

You can also make your own canned chickpeas to have readily prepared beans ready to go, without the additional salt and preservatives you would find in store bought tins. 

One other tip is to keep bags of ready-made seasoned chickpeas in your freezer so you can have them easily accessible to use in any recipe that calls for them - like I do in my gluten free samosa recipe.

Health benefits of chickpeas

Chickpeas (or garbanzo beans) are a high source of protein, rich in carbohydrates and packed with dietary fiber, vitamin B, iron, magnesium and calcium. They are also low in calories, so a great source of protein for those wanting to lose weight. They are also a fantastic wholefood to add in replacement of meat in vegetarian meals. 

Chickpeas can also improve digestion and reduce your risk of disease. It's no wonder why they are a staple plant protein used in many Middle Eastern and Mediterranean recipes. They are wholesome and filling and can be used in various was.

Try my Middle Eastern quinoa and squash with chickpeas recipe for a fun and festive way to enjoy chickpeas with your family.

Ingredients

• Canned chickpeas - The plant protein, carbohydrate superstar of our recipe! We use canned chickpeas in our recipe for a quick and easy process with no need to cook chickpeas prior
• Garlic cloves - For flavor
• Lemon - Our acid base
• Tahini - A Middle Eastern condiment made from ground sesame
• Olive oil - Our mixer
• Salt & pepper - To taste
• Water - To get the smooth and silky desired texture, you will have to play around with how much you use

See the recipe card below for exact quantities

Equipment

• Food processor
• Measuring cups
• Spoons

Step by step instructions

To make my homemade hummus, add the can of chickpeas and garlic cloves to a food processor and pulse until well processed.

Add the tahini, lemon juice, salt and cumin, and process again until well combined. This takes about 5 minutes. Then, slowly drizzle in the olive oil. 

Check the texture at this point - If it's smooth and silky, omit water - but I usually add about ¼ cup to really get the texture I like.

Process again for another 5 minutes. Taste, and then adjust flavors according to your preference.

Accompanying dishes

Creamy hummus goes well with so many things, whether you are enjoying a shawarma pita or kofta kebab, or simply want a healthy dip/spread to go with raw vegetables or Lavosh crackers or pita bread.

Bring the best hummus to a pot luck party or gathering, as see it be devoured by all!

Love Hummus?

As an Israeli household, we love hummus! I have a lot of other hummus variations in the rotation.

When I have time, I make garlic hummus from scratch by soaking and cooking chickpeas. My kids can't get enough of my sweet potato hummus variation. Beet hummus has a lovely, arresting purple color. For a spicy twist, I make black eyed pea hummus. White bean dip is a great delicate hummus variation.

And I have many more hummus ideas to come! Avocado hummus is top of my list for mixing in veggies. Black bean hummus has a Mexican flare. And for Greek influence, I love making bell pepper hummus.

Recipe