Updated: October 2026
In short: For hummus you need 240 g cooked chickpeas, 2 tbsp tahini, the juice of one lemon, one garlic clove, olive oil, salt and a little ice water. Blend everything finely for 3 to 4 minutes until the mixture is creamy. That takes around 10 minutes. Homemade hummus keeps 4 to 5 days in the fridge and has about 200 to 250 kcal per 100 g. As of: October 2026.
Hummus is the classic among dips: plant-based, filling and made in minutes. With a few tricks it becomes as creamy as in a restaurant.
How do you make hummus yourself? The basic recipe
For about 4 servings (approx. 300 g hummus) you need:
- 240 g chickpeas, cooked (1 tin drained or cooked yourself)
- 2 tbsp tahini (sesame paste, approx. 30 g)
- Juice of 1 lemon (approx. 3 tbsp)
- 1 small garlic clove
- 2 tbsp olive oil, plus a little extra to serve
- 1/2 tsp ground cumin
- 3 to 4 tbsp ice-cold water
- Salt
- Drain and rinse the chickpeas. If you have time, remove the skins, which makes the hummus silkier.
- Blend tahini, lemon juice and garlic in the blender for 1 minute until creamy.
- Add chickpeas, cumin, olive oil and salt and blend for 2 minutes.
- Gradually work in the ice water until the desired consistency is reached (another 1 to 2 minutes).
- Taste, put in a bowl, garnish with olive oil, paprika and chickpeas.
How do you make hummus especially creamy?
The key lies in three things: warm chickpeas, ice water and patience when blending.
- Cook until soft: Cook your own chickpeas with a pinch of bicarbonate of soda until they almost fall apart. Heat tinned chickpeas in water for 5 minutes.
- Dose the lemon: Start with half the juice and taste, because too much acidity covers the nutty aroma.
- Remove the skins: Rub the chickpeas lightly between your fingers, the skin comes off. It takes time but clearly improves the texture.
- Ice water instead of water: The cold water makes the hummus airy and light.
- Blend for a long time: 3 to 4 minutes, scraping the sides down a few times.
- Good tahini: It should taste mildly nutty and not bitter.
What hummus variations are there?
With the basic recipe as a base you can blend many flavours. Simply add the extra ingredients to the blender.
| Variation | Additionally in the blender |
|---|---|
| Beetroot | 1 cooked beetroot (approx. 100 g), a little more lemon |
| Sweet potato | 100 g baked sweet potato, 1/2 tsp paprika |
| Avocado | 1/2 ripe avocado, fresh parsley |
| Roasted pepper | 1 roasted pepper from a jar, chilli flakes |
| Garlic and herb | 1 handful of coriander or parsley, 1 more garlic clove |
| Without tahini | Instead of tahini 2 tbsp yoghurt or almond butter (milder variant) |
What nutritional values do chickpeas and hummus have?
Chickpeas are one of the best plant sources of protein and fibre. Rounded guide values:
| Per 100 g | Chickpeas, cooked | Hummus, homemade |
|---|---|---|
| Energy | approx. 130 kcal | approx. 200 to 250 kcal |
| Protein | approx. 8 to 9 g | approx. 7 g |
| Carbohydrates | approx. 20 g | approx. 14 g |
| Fat | approx. 2.5 g | approx. 14 to 17 g |
| Fibre | approx. 6 g | approx. 5 to 6 g |
The fat in hummus comes mainly from tahini and olive oil, mostly unsaturated fatty acids. You can read more on this difference in Differences between saturated and unsaturated fatty acids. A portion of 50 g (2 tbsp) has about 100 to 125 kcal. Hummus is good for losing weight if it replaces spreadable fat or mayo; one spoonful too many quickly costs 50 kcal, though.
How do you cook chickpeas yourself?
Dried chickpeas are cheaper and often taste better than tinned. You need a little lead time for that.
- Soak 200 g dried chickpeas overnight (8 to 12 hours) in plenty of water.
- Drain the soaking water, rinse the chickpeas and cover with fresh water.
- Cook over medium heat for 60 to 90 minutes until very soft. Add the salt only at the end.
- Drain, catching 100 ml of cooking water, which you can use instead of ice water.
200 g of dried chickpeas make about 500 g cooked. Raw legumes are not tolerated, so always cook them through thoroughly.
How long does hummus keep?
Homemade hummus keeps in a clean, airtight container in the fridge for 4 to 5 days. A thin layer of olive oil on top protects it from drying out.
- Always take it out with a clean spoon so no germs are introduced.
- Throw it away if it smells sour or shows mould or bubbles.
- Freezing is possible (up to 3 months); the consistency becomes slightly grainy afterwards, and a splash of water and olive oil when stirring helps.
- Shop-bought hummus: pay attention to the best-before date and eat within a few days of opening.
What is tahini and can it be replaced?
Tahini is a paste of ground sesame seeds. It gives hummus its typical nutty taste and creamy texture.
If you don't have tahini to hand, almond butter, cashew butter or peanut butter work, the taste will then be a bit different. Important: sesame is one of the main allergens; with a sesame allergy, tahini is off limits. Shop-bought hummus almost always contains sesame too.
What can you eat hummus with?
Hummus is more than a dip. It also replaces mayonnaise or cream cheese in many dishes, providing protein and fibre.
- As a bread spread with cucumber, tomato and sprouts
- As a dip for raw vegetables (carrots, peppers, cucumber)
- In wraps and bowls instead of sauce
- As a topping on oven-roasted vegetables
- As a snack on the go, more ideas in Healthy snacks to go
Matching from frank.
If you like chickpeas warm too: Currently On Curry from frank. is a soup (350 ml) with chickpeas and sweet potato and goes well with a piece of bread with hummus. You'll find more varieties in the Soup collection.
You might also be interested in
- Healthy snacks to go - 5 quick and tasty snacks
- Fat is not the same as fat. Differences between saturated and unsaturated fatty acids
- Fibre - why eat a high-fibre diet
Frequently asked questions about hummus recipe
Is hummus healthy?
Yes, in normal portions. Hummus provides plant protein, fibre and unsaturated fats. Because it is energy-rich thanks to tahini and oil, the amount counts.
Can you make hummus without tahini?
Yes, with almond butter, yoghurt or an extra tablespoon of olive oil. The taste is then milder and less sesame-like.
Why is my hummus bitter?
Usually it's due to old or poor-quality tahini or too much garlic. Try a different tahini and use less garlic.
Can I make hummus with tinned chickpeas?
Yes, that works well. Rinse the chickpeas and heat them briefly, then they become softer and the hummus creamier.
Is hummus suitable for pregnant women?
Homemade hummus is generally unproblematic if it is fresh and has been stored cool. With shop-bought hummus, talk to your midwife or doctor if you're unsure.
Note: This article is for general information and does not replace medical or therapeutic advice. If you have complaints, pre-existing conditions, are pregnant or take medication, please talk to your doctor first.
