How to Prepare Hummus from Chickpeas at Home? 5 Recipes
Oliwia Kaczmarek
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Diets Premium Expert • 20.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Oliwia Kaczmarek | min read 6 min | Scientifically reviewed by a clinical dietitian 20.03.2026 |
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Key Takeaways
If you're seeking alternatives to butter, margarine, or sandwich spreads, it's worth considering hummus made from chickpeas. The chickpea paste is a fantastic choice, particularly as a side to bread or vegetables. It's distinguished by an unparalleled taste, and the best part is that you can prepare it at home!
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What precisely is hummus?
Over the course of the last few decades, hummus has enjoyed immense popularity among consumers worldwide (E. J. Reister, L. N. Belote, H.J. Leidy 2020). Conventionally, hummus is prepared from airy chickpea puree with added tahini, olive oil, lemon juice and spices. This product is rich in plant protein, dietary fiber, and polyunsaturated fatty acids, and additionally contains a broad range of vitamins and minerals (T. C. Wallace, R. Murray, K. M. Zelman 2016).
Five recipe suggestions for homemade hummus
Hummus is worth preparing on your own not only because of its nutritional benefits but also for financial reasons. Making homemade hummus paste is significantly less expensive than buying a single package in a store. In addition, when preparing a product at home, you can control its composition, avoiding unnecessary additives. As previously mentioned, traditional hummus is prepared from a few basic ingredients, but the recipe can be tailored to individual needs. For the preparation of paste from chickpeas, you can use products such as beets, spinach, peppers, or carrots, although these are only examples. Hummus can be prepared from raw chickpeas or those available in cans or jars. The second option is advantageous when you lack time for soaking and cooking legumes. Below are five suggestions for homemade hummus.
Classic hummus
Preparation time: 20 minutes in addition to soaking and cooking time for the chickpeas. Ingredients (for around 500 g of paste): chickpeas - cup (180 g), sesame paste - 3 tbsp (45 g), olive oil - 2 tbsp (20 g), garlic clove - 1 pc (5 g), lemon juice - 3 tbsp (18 g), water - 4 tbsp (40 ml), salt - 1/2 tsp (2 g), cumin - 1/2 tsp (2 g), common thyme - 1/2 tsp (2 g).
Quick chickpea paste with beetroot
Preparation time: 15 minutes Ingredients (approximately 400 g of paste): preserved chickpeas in a jar (180 g), cooked beetroot art (150 g) tahini paste 3 teaspoons (45 g), olive oil 2 teaspoons (20 g), garlic clove (5 g), lemon juice three teaspoons (18 g), water 5 1/2 tablespoons (50 ml), salt spoon (2 g), ground cumin 1/2 teaspoon (2 g), and ground black cumin 1/2 teaspoon (2 g).
Green hummus with spinach and dried tomatoes
Preparation duration: 20 minutes + soaking and cooking time for chickpeas Ingredients (approximately 500 g of paste): - chickpea seeds - glass (180 g), - spinach - handful (25 g), - dried tomatoes - 5 pieces (35 g), - oil from dried tomatoes - 2 tablespoons (20 g), - tahini paste - 3 tablespoons (45 g), - garlic - clove (5 g), - lemon juice - 3 tablespoons (18 g), - water - 4 tablespoons (40 ml), - salt - 1/2 teaspoon (2 g), - sweet paprika - 1/2 teaspoon (2 g), - thyme - 1/2 teaspoon (2 g). Preparation: 1. Soak the seeds in water overnight. 2. The next day, drain the water, rinse the chickpeas, add fresh water. Add thyme and cook until soft (about 60 minutes). 3. Drain the cooked grains and let cool. 4. Place all ingredients in a high container, blend until a smooth consistency is achieved. Nutritional value (about 500 g of paste): - energy: 1227 kcal, - protein: 48.4 g, - fat: 62.8 g, - carbohydrates: 121.9 g.
Spicy hummus
Preparation time is 20 minutes plus soaking and cooking time of chickpeas. Ingredients (approximately 500 g paste): chickpeas - glass (180 g), tahini paste - 3 tablespoons (45 g), olive oil - 2 tablespoons (20 g), garlic - cloves (5 g), chili - portion (5 g), lemon juice - 3 tablespoons (18 g), water - 4 tablespoons (40 ml), salt - 1/2 teaspoon (2 g), paprika - 1 teaspoon (2 g), thyme - 1/2 teaspoon (2 g). Preparation: 1. Soak chickpeas in water overnight. 2. The next day, drain the chickpeas, rinse thoroughly, and add fresh water and thyme. Cook for about 60 minutes until soft. 3. Drain the cooked chickpeas and let cool. 4. Finely chop the chili pepper. 5. Blend all ingredients in a blender until smooth. Nutritional value (approximately 500 g paste): energy - 1148 kcal, protein - 46.0 g, fat - 57.8 g, carbohydrates - 113.4 g.
Hummus with green olives
Preparation time: 20 minutes + soaking and boiling time of chickpeas. Ingredients (for approximately 500 g of paste): - chickpea seeds - a glass (180 g), - tahini paste - 3 tablespoons (45 g), - green olives - a handful (50 g), - olive oil - 2 teaspoons (20 g), - garlic - 1 clove (5 g), - lemon juice - 3 teaspoons (18 g), - water - 4 teaspoons (40 ml), - salt - 1/2 teaspoon (2 g), - sweet pepper - 1/2 teaspoon (2 g), - hot pepper - 1/2 teaspoon (2 g), - thyme - 1/2 teaspoon (2 g). Preparation method: 1. Soak the chickpeas in water overnight. 2. The next day, drain the water, rinse the seeds, and add fresh water. Add thyme and boil until soft (around 60 minutes). 3. Drain the boiled chickpeas and let them cool. 4. Place all ingredients in a high container and blend until a smooth consistency is achieved. Nutritional value (for around 500 g of paste): - energy: 1209 kcal, - protein: 46.7 g, - fat: 64.1 g, - carbohydrates: 112.9 g.
Oliwia Kaczmarek
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