Low Sodium Hummus Recipe: Hummus is a delicious and nutritious dip that has been enjoyed for centuries in the Middle East and around the world.

Made from simple ingredients like chickpeas, tahini, olive oil, and lemon juice, hummus is not only tasty but also packed with protein, fiber, and healthy fats.

However, store-bought hummus can be high in sodium, which is not ideal for those watching their salt intake.

The good news is that making your own low sodium hummus at home is easy, affordable, and allows you to control the amount of salt you use.

In this comprehensive guide, we’ll take you through everything you need to know about making low sodium hummus at home.

Table of Contents

Low Sodium Hummus Recipe

1. Understanding Sodium and Why It Matters

Sodium is an essential mineral that plays a crucial role in regulating various bodily functions, including fluid balance, nerve function, and muscle contractions.

However, consuming too much sodium can lead to health problems such as high blood pressure, heart disease, and stroke.(Low Sodium Hummus Recipe)

High sodium intake is particularly concerning because it can cause the body to retain excess water, increasing blood volume and putting strain on the heart and blood vessels. Over time, this can lead to hypertension, or high blood pressure, which is a major risk factor for heart disease, stroke, and other serious health issues.

Reducing sodium intake is essential for maintaining good health and preventing chronic diseases.

By choosing low sodium alternatives and being mindful of the sodium content in processed foods, individuals can lower their risk of high blood pressure, heart disease, and stroke, leading to better overall health and well-being.(Low Sodium Hummus Recipe)

2. The Benefits of Making Your Own Hummus

Making your own hummus at home offers several significant benefits. Firstly, it’s far more cost-effective than buying pre-made hummus from the store.

With just a few simple ingredients, like chickpeas, tahini, olive oil, and lemon juice, you can create a large batch of hummus at a fraction of the cost.

Additionally, making your own hummus gives you complete control over the ingredients. You can adjust the flavor and texture to suit your taste preferences, and you have the freedom to experiment with different seasonings and add-ins.(Low Sodium Hummus Recipe)

Another benefit of making your own hummus is freshness. Store-bought hummus often contains preservatives to extend its shelf life, but homemade hummus is made fresh and doesn’t contain any additives or preservatives.

This means that not only is homemade hummus healthier, but it also tastes fresher and more flavorful.

Plus, you can make as much or as little as you need, ensuring that you always have a supply of delicious and nutritious hummus on hand whenever you want it.(Low Sodium Hummus Recipe)

Read more: Low Sodium Hummus Homemade

3. Essential Ingredients for Low Sodium Hummus:

Making low sodium hummus requires just a few simple ingredients. The main ingredient is chickpeas (garbanzo beans), which are naturally low in sodium and high in protein and fiber.

Tahini (sesame paste) adds creaminess and richness to the hummus without adding much sodium.(Low Sodium Hummus Recipe)

Olive oil provides flavor and healthy fats, while lemon juice adds brightness and acidity. Garlic, cumin, and water round out the ingredient list, adding flavor and helping to achieve the desired consistency.

By using low sodium or no salt added chickpeas and avoiding additional salt, you can create a delicious and healthy hummus dip that’s perfect for snacking or serving as an appetizer.

4. Step-by-Step Instructions for Making Low Sodium Hummus

Making low sodium hummus at home is easy and only requires a few simple steps.

Gather Your Ingredients: Start by gathering all the ingredients you’ll need, including chickpeas, tahini, olive oil, lemon juice, garlic, cumin, water, and salt alternatives.

Blend the Ingredients: Drain and rinse the chickpeas to remove excess sodium. Then, combine all the ingredients in a food processor and blend until smooth and creamy.

Add water as needed to achieve your desired consistency. Taste the hummus and adjust the seasoning if necessary, adding more lemon juice, garlic, cumin, or salt alternatives as needed.

5. Tips for Making the Best Low Sodium Hummus

To make the best low sodium hummus, start by using low sodium or no salt added chickpeas to reduce the sodium content. Rinse the chickpeas thoroughly under cold water to remove any excess salt. Adjust the salt levels gradually, using salt alternatives such as herbs, spices, or lemon juice to enhance the flavor without adding extra sodium.

Experiment with different flavors and seasonings to create unique variations of hummus, and don’t be afraid to get creative!(Low Sodium Hummus Recipe)

Another tip for making the best low sodium hummus is to pay attention to the texture. Adding a little water to the hummus while blending can help achieve a smoother and creamier consistency.(Low Sodium Hummus Recipe)

Taste the hummus as you go and adjust the seasoning as needed, adding more lemon juice, garlic, or spices to suit your taste. Finally, store your homemade hummus properly in an airtight container in the refrigerator to keep it fresh for longer. Stir well before serving, and enjoy your delicious and healthy homemade hummus with your favorite veggies, crackers, or pita bread!(Low Sodium Hummus Recipe)

6. Low Sodium Hummus Variations

Low sodium hummus variations offer a delicious twist on the classic recipe, allowing you to enjoy a variety of flavors while still maintaining a healthy diet.

One popular variation is roasted red pepper hummus, which adds sweet and smoky flavors to the traditional recipe. Another option is spicy sriracha hummus, which provides a spicy kick that’s sure to please chili lovers.

For those looking for something creamy and indulgent, avocado hummus is an excellent choice, adding richness and depth of flavor.

Beetroot hummus is another colorful variation that not only tastes great but also adds a vibrant pop of color to your table.(Low Sodium Hummus Recipe)

Finally, black bean hummus offers a unique twist, with a slightly different flavor and texture that’s sure to keep your taste buds intrigued.

With these low sodium hummus variations, you can enjoy all the deliciousness of hummus while keeping your sodium intake in check.

Read more: Low Sodium Hummus Recipe (No Salt Added)

7. 10 SIMPLE IDEAS OF WHAT TO SERVE HUMMUS WITH

Hummus will go great with:

Sandwich spread with almost any meat (Hamburger? Yummy!)
Over chicken breast or pork chops
Any low sodium crackers
Low or no salt tortilla chips
Cut vegetables
As a garnish on baked or mashed potato
Toast, hummus and fried egg

8. INGREDIENTS

1 can 15 oz. chickpeas, rinsed and drained, ( 15 oz. =1 ½ cups)

¼ cup lemon juice (from 1 lemon, more to taste)

3 medium clove garlic (rough chop cut tips off)

1/2 tsp Mrs. Dash Original Table Blend seasoning no salt

1/2 cup tahini

2 to 4 Tbsp ice water (more as needed)

1/2 tsp ground cumin

1 Tbsp extra-virgin olive oil

9. Preparation

Place the drained and rinsed chickpeas in a medium saucepan and cover the chickpeas with several inches of water, then bring the mixture to a boil over high heat. Reducing heat a bit if needed to a low boil to prevent boil over, for about 20 minutes. Until the chickpeas look bloated maybe bursting and they’re quite mushy. Using a strainer, drain the chickpeas and run cool water over them till cooled. Let drain.(Low Sodium Hummus Recipe)

Meanwhile, in a food processor, combine the lemon juice and garlic. Process until the garlic is very finely chopped, then let the mixture rest so the garlic flavor can mellow, ideally while the beans are cooking.(Low Sodium Hummus Recipe)

Add the tahini and 2 tablespoons of ice water to the food processor and blend until the mixture is smooth and creamy, stopping to scrape down any tahini stuck to the sides and bottom of the processor as necessary. And more water in the next step if needed for creaminess.

Add the cumin, Mrs. Dash Table Blend and drained chickpeas to the food processor. While blending, slowly drizzle in the olive oil. Blend until the mixture is super smooth, scraping down the sides as necessary, for about 2 minutes. Don’t worry it’s hard to over blend. Add more ice water by the tablespoon if necessary to achieve a really creamy texture.(Low Sodium Hummus Recipe)

Taste, and adjust as necessary—lemon, cumin, Mrs. Dash, olive oil for creamy richness.

-Hummus keeps in the refrigerator, tightly covered, for up to 1 week.

Conclusion

In conclusion, making your own low sodium hummus at home is not only easy and affordable but also allows you to enjoy all the delicious flavor of this popular dip without worrying about excessive sodium intake.

By using low sodium or no salt added ingredients and adjusting the seasoning to taste, you can create a healthier version of hummus that is just as tasty as the store-bought variety.

Whether you prefer classic hummus or enjoy experimenting with different flavors and variations, making your own hummus gives you complete control over the ingredients, allowing you to customize the recipe to suit your taste preferences.

With just a few simple ingredients and a food processor, you can whip up a batch of fresh, flavorful hummus in no time, making it the perfect snack or appetizer for any occasion.

Read more: A Simple Low Sodium Hummus Recipe

FAQ

Can I make hummus without tahini?

Yes, you can make hummus without tahini by substituting it with other ingredients such as Greek yogurt, peanut butter, or almond butter.

How long does homemade hummus last?

Homemade hummus can last in the refrigerator for up to one week when stored in an airtight container.

Can I freeze hummus?

Yes, you can freeze hummus. Store it in an airtight container and freeze for up to three months. Thaw it in the refrigerator before serving.

Is hummus gluten-free?

Yes, hummus is naturally gluten-free as it is made from chickpeas, which are gluten-free.

Can I make hummus without a food processor?

While a food processor makes the process easier, you can make hummus without one by using a blender or even a mortar and pestle, although it may require more effort.

Can I reduce the sodium content of store-bought hummus?

Yes, you can reduce the sodium content of store-bought hummus by rinsing canned chickpeas and using low sodium or no salt added ingredients.

How can I make hummus smoother?

To make hummus smoother, blend it for a longer time and add a little extra water or olive oil until you reach the desired consistency.

Can I use canned chickpeas to make low sodium hummus?

Yes, you can use canned chickpeas to make low sodium hummus. Just be sure to rinse them thoroughly to remove excess sodium.

What can I use instead of lemon juice in hummus?

You can use other acidic ingredients like vinegar or lime juice instead of lemon juice in hummus.

Can I use dried chickpeas to make hummus?

Yes, you can use dried chickpeas to make hummus. Just be sure to soak them overnight and cook them until they are very soft before blending.

Why is my hummus bitter?

Hummus can taste bitter if the tahini is too bitter or if the garlic is old. Try using fresh garlic and high-quality tahini to avoid bitterness.

Can I make hummus without garlic?

Yes, you can make hummus without garlic, although it may lack some of the traditional flavor.

Can I make hummus without olive oil?

Yes, you can make hummus without olive oil, although it may not be as rich and creamy. You can substitute it with another oil or additional water.

Can I add other vegetables to hummus?

Yes, you can add other vegetables like roasted red peppers, spinach, or roasted garlic to hummus for added flavor and nutrition.

Is hummus high in calories?

Hummus is relatively high in calories compared to other dips, but it is also high in protein and healthy fats, making it a nutritious snack in moderation.

Can I make hummus spicy?

Yes, you can make hummus spicy by adding ingredients like cayenne pepper, chili powder, or hot sauce to taste.

Can I use lime juice instead of lemon juice in hummus?

Yes, you can use lime juice instead of lemon juice in hummus for a slightly different flavor.

Can I make hummus without a blender or food processor?

Yes, you can make hummus without a blender or food processor by using a mortar and pestle or even just a fork, although it may require more effort.

Can I make hummus without tahini or olive oil?

Yes, you can make hummus without tahini or olive oil, although it may not be as creamy. You can substitute them with other ingredients like Greek yogurt or avocado.

How can I make hummus less thick?

To make hummus less thick, simply add a little extra water or olive oil and blend until you reach the desired consistency.

Can I use lime juice instead of lemon juice in hummus?

Yes, you can use lime juice instead of lemon juice in hummus for a slightly different flavor.

How can I make hummus thicker?

To make hummus thicker, add less water or olive oil and blend until you reach the desired consistency.

Can I make hummus without chickpeas?

Traditional hummus is made with chickpeas, but you can make a similar dip using other beans like white beans or black beans.

How can I make hummus taste better?

To make hummus taste better, try adding extra garlic, lemon juice, or tahini, and experiment with different seasonings like cumin, paprika, or coriander.

Is hummus vegan?

Yes, hummus is naturally vegan as it is made from plant-based ingredients like chickpeas, tahini, and olive oil.

Can I make hummus without tahini or sesame seeds?

Yes, you can make hummus without tahini or sesame seeds, although it may not be as creamy or flavorful. You can substitute tahini with other ingredients like Greek yogurt or almond butter.

Can I use roasted garlic in hummus?

Yes, you can use roasted garlic in hummus for a milder flavor. Simply roast the garlic cloves in the oven until soft and golden brown before adding them to the hummus.

How can I make hummus without a blender?

To make hummus without a blender, you can use a food processor, immersion blender, or even just a fork to mash the ingredients together until smooth.

Can I make hummus with canned beans other than chickpeas?

Yes, you can make hummus with canned beans other than chickpeas, such as white beans or black beans, for a different flavor and texture.

Can I use dried herbs in hummus?

Yes, you can use dried herbs like parsley, oregano, or basil in hummus for added flavor. Just be sure to adjust the quantities to taste.