This 2 ingredient hummus takes just minutes to make and is the perfect healthy snack.
This healthy hummus really is as simple as a recipe can be. In fact if you count olive oil as a store cupboard item, it could even be classified as one ingredient: a can of chickpeas. This simple hummus also takes less than 5 minutes to make.
Hummus is such a useful thing to have on hand. if you've feeling peckish, it's a perfect healthy snack with a few carrot sticks or celery. It's great in wraps as an alternative to mayonnaise. It'll transform roast veggies into a luscious dish. (I love roast cauliflower and sweet potato, smothered in hummus and served in a seeded flatbread.) It also great to serve with quick flatbreads for a speedy lunch.
Health benefits of 2 ingredient hummus
The advantage of homemade hummus is that you have control over the ingredients. So your healthy hummus will be additive free. And you can choose a good quality oil, which is much better for you.
As a health food, hummus is perfect. It's simply pureed chickpeas, with some oil and seasonings. Chickpeas are a pulse, and count towards your 5 A Day. They are rich in fibre, contain protein and are packed with vitamins and minerals including iron and folic acid. (Read more about the health benefits of chickpeas here).
Olive oil is also good for your health. Try to use extra virgin oil in this recipe as you'll gain more of the anti-inflammatory benefits. Olive oil is also rich in powerful antioxidants. It's a key ingredient in the Mediterranean diet, one of the most researched diets, which has proven benefits including prevention of heart disease and strokes.
Recipe tips for healthy hummus
This 2 ingredient hummus is incredibly easy to make, and takes about 2 minutes. I make this hummus with a hand blender in a tall jug, as it's much easy to wash up than the food processor, and seems to have a better texture as well. I find that using my food processor ends up with a grainier texture than the hand blender, although if you have a high powered processor this might be more successful. If you want to make hummus by hand, then you'll need to do it in a mortar and pestle, and use a lot of elbow grease!
Tinned chickpeas are a great store cupboard item to have on hand. However, if you use them regularly, you might like to try dried chickpeas. They contain slightly higher levels of a number of key nutrients, and of course work out much cheaper. I batch cook chickpeas in the slow cooker so I can leave them unattended. I cook the entire pack, and then freeze them in tubs for convenience.
This recipe is for hummus without tahini. Tahini is a paste made from sesame seeds, but it is quite expensive, and you might not happen to have a jar in the cupboard. But if you do, go ahead and add a tablespoon or two. You could also add a squeeze of lemon or a pinch of cumin if you like.
Homemade hummus will store well in the fridge for a few days. You could also freeze it, although ours always gets eaten on the day it's made;)
If you want to ring the changes (or have run out of chickpeas!) you could also try this butter bean hummus recipe.
You might also like:
Roast chickpeas These little crispy gems go very nicely with hummus, or on top of a salad
Quick flatbreads You can't beat freshly made bread, warm from the pan!
Easy Healthy Lunch Ideas Lots of other simple healthy lunch ideas and recipes
If you are looking for ideas for a healthier diet, the post on how to eat more fibre is full of ideas and recipes
2 Ingredient Hummus
- 400 g tinned chickpeas, drained
- 2 tablespoon olive oil preferably extra virgin
- 4 tablespoon water
- salt and pepper to taste
- Add all the ingredients to a tall jug and blitz with a hand blender until smooth.
- You could also use a high powered food processor if you prefer.
Please note nutritional information is for guidance only