Hummus is one of my favorite healthy snacks—it’s creamy, versatile, and packed with protein. I love serving it as a dip with fresh veggies like carrots and celery, or tucked into a pita with chicken shawarma.
When I first started buying hummus, I thought of it as a “healthy” snack. But most store-bought versions are full of preservatives (and often don’t taste that fresh). The good news? Homemade hummus is incredibly easy to make! Once your ingredients are prepped, it takes just five minutes to blend together, and you can customize it with any flavor you like.
Today, I’m sharing my Garlic Lovers Hummus recipe—a classic base with rich roasted garlic flavor. You can also spice it up with jalapeño or cayenne for a kick!
What is Hummus?
Hummus is a creamy blend of chickpeas, tahini (sesame seed paste), olive oil, and seasonings.
- Chickpeas: I recommend using dried chickpeas when possible—they have a fresher flavor and smoother texture once cooked. If you’re short on time, canned chickpeas work too. Just check labels for added preservatives and salt if you’re following the migraine diet.
- Tahini: A paste made from ground sesame seeds. You’ll find it in most grocery stores near the Mediterranean section or nut butters. You can even make your own by blending sesame seeds with olive oil.
Garlic Lovers Hummus
Ingredients
- 1 cup dried chickpeas (soaked overnight) or 30 oz canned chickpeas (rinsed and drained)
- 2 tbsp water from cooked chickpeas (or plain water if using canned)
- 1 head of garlic
- 2 tbsp olive oil + extra for drizzling over garlic
- ⅓ cup tahini
- ⅓ cup distilled vinegar (or lemon juice if not following migraine diet)
- 1½ tsp kosher salt + extra for seasoning chickpea water
- 1 tbsp garlic powder
Instructions
Step 1: Cook the Chickpeas
- If using dried chickpeas: Soak overnight in a bowl of water. Drain, then place in a pot with garlic powder, salt, and fresh water to cover. Simmer 1–1½ hours, skimming foam and adding water as needed, until soft. Salt the water lightly near the end of cooking.
- If using canned chickpeas: Rinse and drain well.
Step 2: Roast the Garlic
- Oven method (recommended): Preheat oven to 400°F. Slice the top off the head of garlic, drizzle with olive oil, wrap in foil, and place in a small baking dish. Roast 40–60 minutes, until golden and soft. Cool slightly, then squeeze cloves into a blender.
- Microwave method (quick option): Remove outer paper layers, drizzle with olive oil, and place in a microwave-safe garlic roaster. Cook 45 seconds, cool for 5 minutes, then peel and add to blender.
Step 3: Blend the Hummus
- In a blender or food processor, combine cooked chickpeas, 2 tbsp chickpea water, roasted garlic cloves, tahini, vinegar, garlic powder, and salt.
- Blend until mostly smooth.
- With the blender running, slowly drizzle in olive oil. Add just enough to reach your desired consistency—more for creamy/smooth, less for thicker hummus.
- Stop and scrape down the sides as needed. Taste and adjust with extra salt or vinegar if desired.
Serving Ideas
- Enjoy with fresh veggies like carrots, cucumbers, or celery.
- Spread on a pita with chicken shawarma.
- Stir in chickpeas or roasted peppers for a variation.
👉 Migraine Diet Note: Use vinegar instead of lemon juice and always check labels on canned chickpeas and tahini to avoid hidden preservatives.
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