Creamy hummus without the tahini

Whether you’re looking for a posh dip or a convenient yet nutritious spread for your toast, hummus could be just what you need. A smooth, nutty swirl of hummus is perfect with chopped carrots and cucumber, but works equally well on a sandwich or salad.

Fresh, homemade hummus is so much more delicious than the oily, store-bought version, yet not many of us have tried making our own. It’s actually very easy to make and can be ready in minutes.

A classic hummus is made from blended chickpeas, tahini, olive oil, and lemon juice. However, one of the best things about homemade hummus is that you can put your own stamp on it by adding a few different spices, herbs, or vegetables. You can add some extra garlic and chili flakes for a spicy version, or add roasted red peppers for sweetness and color.

In this recipe, the tahini is replaced with smooth peanut butter. Tahini is made from sesame seeds, and adds to the creamy texture of hummus. If you don’t have any in your store cupboard, or aren’t too keen on the strong tahini flavor, try swapping it out for a nut butter. This will retain the rich, creamy texture while adding a lovely nutty flavor and aroma.

A healthy peanut butter hummus

Chickpeas, also known as garbanzo beans, are a type of pulse, which makes them a great source of plant-based protein and fiber. This helps to sustain energy and stave off sugar cravings.

They are an excellent staple to include in vegetarian curries and chilies. You can also roast them with some salt and paprika for a delicious savory snack.

Like all pulses, you can buy tinned or dried chickpeas. If you are using dried chickpeas, you will need to soak them for at least 4 hours and cook them before eating. These cost less than canned chickpeas and tend to be completely free of any additives or preservatives. However, tinned chickpeas are much quicker and easier to prepare.

In this version, added peanut butter provides some extra protein, fiber, and healthy fats. Peanut butter also contains significant amounts of vitamin E, vitamin B6, magnesium, and potassium, offering benefits for your skin, bones, muscles, and immune system.

The higher levels of fat may have you reaching for reduced fat peanut butter, but be warned: the calories from fat are often replaced with sugar, which offers less nutritional value than the heart-friendly monounsaturated fat. Of course, you’ll want to enjoy peanut butter in moderation, but studies suggest that consuming a serving of peanut butter at least 5 times a week can help to reduce your risk of diabetes. What’s more, peanut butter feels very indulgent, which can help to prevent the consumption of less healthy treats.

Not only is this deliciously nutty dip nutritious and satisfying, you might even find yourself eating more vegetables because of all the carrot sticks you’ll be dunking! You can enjoy a moderate portion of this peanut butter hummus and still stay true to your healthy lifestyle.

PB Hummus ingredients

Peanut Butter Hummus (makes around 2½ cups)

2 cans of chickpeas

4 Tbsp of olive oil

2 Tbsp of cold water

2 cloves of garlic

Juice of 1 lemon

2 Tbsp of peanut butter

Salt and pepper to taste

Paprika to top (optional)

Directions

  1. Put all the ingredients (except the paprika) in a food processor.
    PB Hummus in blender
  2. Blend until you have the desired consistency.
    PB blended hummus
  3. Serve in a bowl and sprinkle with paprika.

Recipe Notes

  • You may need to pause the food processor and carefully scrape the mixture down the sides of the container with a knife, to continue blending.
  • If the hummus is a little dry, slowly add some cold water until you have the desired consistency.
  • Almond butter, cashew butter or pumpkin seed butter can be used instead of peanut butter. You can also use Greek yogurt or avocado as a replacement for the tahini.
  • Other delicious hummus variations include roasted red pepper, beetroot, sweet potato, or coriander. Some ingredients have a higher water content, so for these, just add the extra ingredient(s) of your choice to the blender, but reduce the amount of oil and add slowly until you reach the desired consistency.

Integrative Nutrition is the world’s largest nutrition school and Health Coach Training Program. Through our innovative, one-year online course, students learn the principles of health coaching, business skills, and over 100 different dietary theories with lectures by the world’s leading experts.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s