I don’t know about you but sometimes I am bored with plain hummus and just want something different. The other day I was looking for recipes for homemade hummus and I came across something different from what I am used to. It’s very simple to make yourself and it’s packed with health benefits. This low sodium hummus recipe is a great alternative to the store bought version.
What’s in it? That’s the best question to start with, because it’s the one you’re going to have to find out for yourself. You can ask me, but I won’t be able to tell you for sure. All I know is that Hummus is a Middle Eastern dip made from chickpeas, either with the addition of tahini or with olive oil and lemon juice. It’s eaten with a wide variety of things, usually vegetables, and is a very popular dip in the Middle East and the Mediterranean, as well as in the US.
We have been in the habit of purchasing hummus at our local grocery store. However, the hummus that we had been buying was having a lot of sodium. I have been wanting to try making hummus at home for some time now. While I have purchased hummus in the past, I did not like it and found it to be too salty.
This creamy, garlicky, lemon-tanged Low Sodium Hummus is a Middle Eastern classic that will soon become your new healthy dip. You’re only limited by your creativity when it comes to how you may use it as a dip, garnish, or sandwich spread. To obtain some ideas, look at the list of things to serve it with at the bottom of the page. I wanted a reduced sodium hummus since store-bought hummus may be heavy in sodium. With only a few ingredients and my recipe, you can make a low-sodium dish!
|2 tbsp sodium per serving is typical.||130+ mg|
|2 tbsp sodium per serving for this dish||34 mg|
|Total sodium in this recipe = 2 cups||476 mg|
|Serving size (calories)||74|
Hummus, while being a nutritious dip, has a high salt content. The salt content of most store-bought hummus is approximately 130 mg per two tablespoons. If you slather all over like me, your sodium budget may rapidly spin out of hand.
It’s just 34 mg per two teaspoons using this recipe. If you soak and cook your own raw beans or use no salt added canned beans, you may cut it down to 6 mg per serving. Which: 1.) I’m not interested in preparing raw beans for a dip. 2.) So far, no no-salt-added beans are available at my local supermarket.
So, despite the fact that it does not claim any salt decrease on the label, I chose a brand with 120 mg of sodium. You’ll have to look into it at your local shop.
WHAT ARE THE SODIUM LEVELS IN CHICKPEAS?
The Organic Truth label is simple and straightforward.
The sodium content of the chickpeas offered varies greatly. For a serving size of 1/2 cup, below are some average normal salt levels of fresh and canned chickpeas.
- 6 milligrams raw chickpeas, cooked without salt
- 30 milligrams canned chickpeas, no salt added (Not available near me, may be ordered)
- 120 milligrams Simple Organic Truth in a can (What I used from Kroger)
- 240 mg sodium in canned chickpeas
- 480 mg canned chickpeas *Note: when beans are drained and washed, a 30-40% decrease in salt content may be achieved.
WHAT IS HUMMUS EXACTLY?
Hummus is a chickpea dip or spread consisting mostly of cooked, mashed chickpeas. It has a huge following in Middle Eastern and Mediterranean culture. Chickpeas (garbanzo beans), garlic, lemon juice, tahini, cumin, and olive oil are the sole ingredients.
Tahini is made mostly of mashed sesame seeds in sesame oil and has a peanut butter-like flavor. Chickpeas are high in fiber, iron, and potassium, as well as being an excellent source of protein, cholesterol-free, and gluten-free. Low-Sodium Hummus is simple to make with only a few ingredients.
Pita chips with low-sodium hummus
MY SUGGESTIONS FOR MAKING THE MOST DELICIOUS LOW-SODIUM HUMMUS
You’re looking for mushy chickpeas. To prevent a thick, gritty texture, you’ll need mushy beans to make a smooth and deliciously creamy hummus. Cook chickpeas, whether canned or leftover, until nearly soft and easily squeezed between two fingers. This will take 20-30 minutes, during which time you may prepare the garlic and lemon and set them aside to rest. (For further information, see below.) After a brief washing and cooling under cold running water, the chickpeas are ready to eat.
Use lemon juice that has been freshly squeezed. If you buy lemons, your humus will be tasty and fresh. Add any more lemon juice to the processed hummus after tasting it for any additional taste before plating it, if desired.
Make use of fresh garlic. When I cook with heat, I typically use pre-minced garlic that will be combined in with a variety of other components. When using raw garlic, though, I believe it is critical to use fresh since there are so few components. In this case, the garlic will be pureed in the processor, which saves time and effort. Just be careful to remove the tops.
Lemon juice is used to soften the garlic. While roasted garlic is the finest tasting garlic, you may soften the garlic in the lemon juice to save time. In a food processor, mince the garlic with the lemon juice and let aside for a few minutes before adding the other ingredients. When the lemon’s acid interacts with garlic, it loses its sharp, raw bite and becomes “mellow.”
MAKE GARNISHED FLAVORED LOW SODIUM HUMMUS
Now that you have the base hummus you can have it plain or add many different flavors to it. You can mix it up with either added ingredients like sundried tomatoes or roasted red peppers, crushed red pepper flakes, toasted sesame seeds, a drizzle of herbed olive oil or you can add your favorite spice blends and mix them in or sprinkle on top. I personally like smoked paprika or no salt Za’atar sprinkled on top. Experiment and see what you like!Low sodium hummus
HUMMUS SERVING IDEAS: 10 SIMPLE SUGGESTIONS
Hummus pairs well with:
- Almost any meat can be spread on a sandwich (Hamburger? Yummy!)
- Pork chops or chicken breasts
- Any crackers that are low in salt
- Tortilla chips with low or no salt
- Vegetables cut
- Serve as a topping for baked or mashed potatoes.
- Hummus, toast, and a fried egg
- Or, of course, my reduced sodium pita bread or toasted pita triangles, which are my personal favorites!
Here are a few more recipes you may like!
Low-sodium hummus prepared at home
With beans, garlic, lemon, and Tahini, this Mediterranean-style Low Sodium Hummus is a wonderful, heart-healthy snack. Sandwiches with dips and spreads
Mode of Preparation Stop your screen from turning black.
15-minute prep time
Time to cook: 25 minutes
40-minute total time
14 Servings (2 Tablespoons)
Calories (kcal): 74
- 1 can (15 oz.) washed and drained chickpeas Equals 12 cups
- 1 lemon, 14 cup fresh lemon juice, plus more to taste
- 3 medium garlic cloves, coarsely chopped (tips removed)
- Mrs. Dash Table Blend (1/2 teaspoon)
- 1 tbsp. tahini
- 2 to 4 tbsp ice water (more ice water as required)
- 1 tsp cumin powder
- 1 tbsp extra-virgin extra-virgin olive oil
In a medium saucepan, combine the drained and rinsed chickpeas with several inches of water, then bring the mixture to a boil over high heat. Reduce heat to a gentle boil, if necessary, to avoid a boil over, for approximately 20 minutes. Until the chickpeas are swollen, perhaps bursting, and mushy. Drain the chickpeas in a colander and rinse them under cold water until they are cool. Allow to drain.
Meanwhile, mix the lemon juice and garlic in a food processor. Process until the garlic is finely minced, then set aside to let the garlic taste to develop, preferably while the beans boil.
In a food processor, combine the tahini and 2 tablespoons cold water and process until the mixture is smooth and creamy, scraping down any tahini adhered to the sides or bottom as needed. For smoothness, add additional water in the following step if necessary.
Mrs. Dash Table, add the cumin. Toss the chickpeas into the food processor once they’ve been blended and drained. Slowly pour in the olive oil while mixing. Blend for approximately 2 minutes, scraping down the sides as needed, until the mixture is completely smooth. Don’t worry, it’s difficult to overblend. If required, add another tablespoon of cold water to create a really creamy texture.
Lemon, cumin, Mrs. Dash, and olive oil for creamy richness—taste and adjust as needed.
To serve, scrape the hummus into a serving dish and top with a garnish of your choosing.
Hummus may be kept in the refrigerator for up to a week if firmly wrapped.
Hummus is best served and eaten at room temperature. 1 1/2 cups drained cooked dry beans equals one 15-ounce can of drained canned beans. Beans that have been drained and washed have a sodium reduction of 30-40%.
2 tbsp per serving Calories (kcal): 74kcal 4.7 g carbohydrate 2.2 g protein 5.8 g fat 34 milligrams of sodium 0.9 g fiber 1.2 g sugar 38mg calcium 1 milligram of iron
Hummus is a healthy dip, full of protein, fiber, and other natural nutrients that can be used in place of a sandwich or as a dip for vegetables. I have been making my own hummus for years, and decided to share my recipe with you. This hummus is low in sodium, but not too low. I use a blend of garbanzo beans and chick peas, but you can use any other type of bean you like. I also like to add a little zest of lemon, but you can use lime or another type of fruit instead.. Read more about low sodium foods and let us know what you think.
Frequently Asked Questions
Is Homemade hummus high in sodium?
Yes, it is high in sodium.
Is there low sodium hummus?
Yes, there is low sodium hummus.
Which hummus has low sodium?
I dont know what that is.