Easy and healthy low sodium hummus with garam masala is smooth and creamy with just a hint of Indian flare. Garam masala is a delicious Indian spice blend that takes this hummus from plain to WOW. It is just a hint of exotic while staying true to the original flavors. Drizzling the hummus with olive oil right before serving gives you a super fresh and super healthy dish to nosh on. It makes a fantastic snack!

Easy And Healthy Low Sodium Hummus With Garam Masala in a bowl being scooped with a cracker

This easy hummus recipe is made from just a few simple ingredients chickpeas, tahini, lemon juice, and spices. This recipe makes about 2 cups.

Canned VS Dried Chickpeas (Garbanzo Beans)

The debate is real about the main ingredient in hummus. Canned or Dried? Chickpeas are a very versatile food that can be used in a variety of recipes. Try them in salads, soups, and falafel. Or snack on them roasted! Read on to find out more…

Canned Chickpeas

Using canned chickpeas can reduce the prep time for making hummus by quite a bit. They are also very easy to find in the grocery store. If you are in a time crunch these work great, however, they are high in sodium.

A simple way to reduce the amount of sodium in canned chickpeas is to rinse and soak them. By getting as much of the canning liquid off, you can reduce the sodium by up to 40%.

chickpeas being rinsed in a metal colander

Place the chickpeas in a colander and rinse several times with room-temperature water. Pour them into a bowl and fill with water, swishing them around. Chickpeas have an outer skin that is perfectly edible but peeling them will make the hummus smoother.

As you swish you will notice the skins separate. I just scoop them out and continue the process until I feel I have enough. Peeling chickpeas is optional, but I think it’s kind of fun.

Dried Chickpeas

Dried chickpeas contain almost no sodium to start with, so these make an excellent choice for a low sodium hummus recipe. They can either be soaked overnight and cooked for 1-2 hours the next day, or they can be simmered for about 3 hours until soft. Either way works great.

To soak the dried chickpeas place them in a large bowl of water overnight. They will plump up (about double) so use 8 ounces of dried chickpeas to equal one can of chickpeas. (16-ounce store-bought can)

After you soak the chickpeas overnight, they need to be simmered in water on the stove for 1 – 2 hours. The cooking process will soften the peas and bring out the nutty flavor. Or if you are making them the same day, simmer them for about 3 hours or until you can mash them between your fingers.

If the chickpeas are still hard after simmering add a dash of baking soda to the water. This helps break down the natural pectin in the skin. Fully cooked chickpeas are essential to use in your favorite dishes.

If you are watching your sodium intake, then dried chickpeas are the way to go!

Sodium Breakdown Of Chickpeas

Many people have a different range of daily values that they try and uphold. Dried beans and peas are a healthier alternative with lower sodium levels for heart health and lower blood pressure.

Canned = 480 mg of sodium per 1/2 cup. Reduced by 40%= 288 mg for a 1/2 cup serving

Dried= 12.5 mg of sodium per 2 cups (a whole batch of hummus). 3.125 mg of sodium per 1/2 cup serving.

Why We Love Hummus

clay bowl of Easy And Healthy Low Sodium Hummus With Garam Masala on a colorful mat

There are many reasons why you might love hummus. Here are a few possibilities:

Hummus is a delicious and versatile food that can be enjoyed in many different ways. It can be eaten as a dip, spread, or sandwich filling. It can also be used as a sauce or dressing.
Hummus is a healthy food that is high in protein, fiber, and vitamins. It is also a good source of plant-based iron.
Hummus is a relatively inexpensive food that is easy to make at home. It is also widely available in stores.
Hummus is a popular food that is enjoyed by people of all ages and cultures. It is a symbol of Middle Eastern cuisine and culture.

Ultimately, the reason why you love hummus is up to you. But whatever the reason, there’s no doubt that it’s a delicious and healthy food that you can enjoy in many different ways.

History And Origin Of Hummus

Hummus is a dip or spread made from cooked, mashed chickpeas blended with tahini, lemon juice, and spices. It is a popular dish in the Middle East and North Africa and has become increasingly popular in other parts of the world in recent years.

The history of hummus is a bit murky, but it is believed to have originated in the Middle East and North Africa. The first written mention of hummus is from the 13th century, in a cookbook from the Middle East. However, it is likely that hummus was eaten long before that.

clay bowl of Easy And Healthy Low Sodium Hummus With Garam Masala with a cucumber slice dipped in

Hummus is a versatile dish that can be eaten as a dip, spread, or salad. It is also a good source of protein, fiber, and vitamins.

What Is Garam Masala

Garam masala is a delicious and fragrant blend of warm Indian spices. It includes Cumin, cloves, black pepper, coriander, cinnamon, cardamom, and ginger. These are all considered warm spices and bring out an earthy and slightly spicy flavor. You can mix cumin with allspice to get a close substitute, but once you get a jar of it you will love keeping it on hand. Mix this amazing spice blend with plain yogurt and marinate chicken breasts for moist chicken every time!

Ingredients For Easy And Healthy Low Sodium Hummus With Garam Masala

Ingredients to make Easy And Healthy Low Sodium Hummus With Garam Masala on a colorful mat

1. 8 ounces of dried chickpeas (soaked overnight and boiled for 1-2 hours)

2. Juice of one lemon

3. 1/3 cup tahini

4. 1/4 teaspoon of each – salt, black pepper, oregano, and garam masala

5. 4-6 tablespoons of hot water

Notes: Substitute a 16-ounce can of chickpeas for the dried chickpeas – it is delicious but the sodium level is high.

Save The Olive Oil For Serving

Contrary to popular belief, you should not add olive oil to the hummus until serving. The reasoning behind this is because of a reaction that can take place between the lemon and the oil resulting in a somewhat bitter taste. (I have tested this)

Olive oil isn’t necessary for the hummus mixture to be smooth and creamy. Swirl it on top with some extra chickpeas and seasoning for the best flavor.

Instructions On How To Make Easy And Healthy Low Sodium Hummus With Garam Masala

1. Place the (dried, soaked, boiled, & peeled) chickpeas in a food processor and process for about 2 minutes occasionally scraping down the sides.

2. Add in the tahini, lemon juice, and seasonings. Process for 4-5 minutes.

ingredients to make Easy And Healthy Low Sodium Hummus With Garam Masala in a food processor

3. As the hummus is processing, add 4-6 tablespoons of hot water to reach the desired consistency. (I used 6)

4. Spoon into an airtight container and store in the refrigerator for up to 5 days.

5. Drizzle with extra virgin olive oil and a dash of seasonings before serving.

clay bowl with Easy And Healthy Low Sodium Hummus With Garam Masala on a colorful mat look at from above

Notes:

Make sure your chickpeas are fully cooked and mostly peeled for the best flavor and texture.
Using dried chickpeas that have been soaked, boiled, and peeled will give you a low-sodium hummus.
Taste as you go – and adjust seasonings.
Process for the whole time shown for best results.
Add water to reach the right consistency – I used 6 tablespoons.
Homemade hummus will last up to 5 days if properly stored and chilled. Store-bought hummus will last 7 days.

What To Serve With Homemade Hummus

There are so many different foods and healthy snacks that pair beautifully with hummus. Make a hummus board! My kids devoured this one.

pita bread
green and red peppers
pita chips
tortilla chips
raw veggies like broccoli or cauliflower
cucumbers
carrot sticks
sandwich spread
falafel
red pepper flakes
fresh garlic
toasted pine nuts
drizzle with sesame oil
artisan rolls
add some cardamom
Indian Lima Bean Curry with Cashews

Variations Of Hummus

Tahini substitute – Tahini is a sesame seed paste (pureed sesame seeds). You could use peanut butter, almond butter, or another nut butter for a similar consistency, but the flavor will be different than your classic hummus.

Chickpea substitute- I have made a beautiful hummus-like dish using canned beans like cannellini beans (or northern beans). Experiment with different white beans for delicious hummus-like dips. Or use eggplant and make baba ganoush!

Wrapping Up Easy And Healthy Low Sodium Hummus With Garam Masala

Making your own hummus can be deliciously simple with this low sodium version. It is a healthy snack that can be eaten and enjoyed by everyone. Just ask my 4-year-old – he loves this hummus and these other healthy snack ideas.

pita chip in a bowl of Easy And Healthy Low Sodium Hummus With Garam Masala

For extra flavor try adding different herbs – dried or fresh. A good quality olive oil is key to top it with. Want to make it a fun food board? Check out this guide on how to make a charcuterie board for any occasion.

Try this easy and healthy low sodium hummus with garam masala! You won’t be disappointed.

Happy Eating!

Cheers,

Sarah

Recipe For Easy And Healthy Low Sodium Hummus With Garam Masala

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