An easy, healthy Mediterranean Hummus recipe made from scratch with cooked chickpeas. Loaded with colorful toppings. Ready to serve in just over 5 minutes! Vegan and gluten-free.
Having hummus on hand is perfect for those long, busy days where perhaps you forget to slow down and enjoy lunch. At least, that's almost always when I have this Mediterranean Hummus! I am a huge advocate for having a sit-down lunch away from the computer, but there are days when I can work into the late afternoon without realizing what time it is. I love snacking on hummus for an energy-boosting break!
Mediterranean Hummus also makes a great appetizer, snack, or side dish. Bring to social gatherings or spread on a wrap or sandwich. Loading it up with toppings makes it plenty filling for lunch too!
Using cooked chickpeas, this hummus is ultra velvety and smooth with hints of lemon, garlic, and spice. It's light and satisfying!
What is Hummus?
Also known as hommus or houmous, this Middle Eastern dip is made with cooked chickpeas, tahini, lemon juice, and garlic. Traditionally, hummus is garnished with a drizzle of olive oil, a spoonful of chickpeas, fresh parsley, and paprika.
This Mediterranean Hummus is garnished with olives, roasted red bell peppers, and vegan feta!
Ingredients
- Chickpeas: Cooked chickpeas! I promise it is so worth it and not too much work if you plan ahead. It is especially easy if you have a pressure cooker! See tips below.
- Garlic cloves
- Ice cubes
- Tahini
- Lemon juice: Freshly squeezed.
- Olive oil: Use a high quality, extra virgin olive oil. I prefer one from Italy.
- Salt
- Za'atar: Or sub cumin.
- Cayenne: It's subtle and does not make this spicy. But feel free to skip!
- Black pepper
How to Make Mediterranean Hummus
Step 1: Add chickpeas and garlic to food processor and mix on high.
Step 2: While the motor is running, add the remaining ingredients. Process until smooth, about 5 minutes or more.
Step 3: Drizzle with olive oil, sprinkle desired spices on top, and garnish with toppings of choice! See ideas below.
Chef Tips
- Soak chickpeas before cooking. Soak dried chickpeas for at least 8 hours, or overnight, in a large bowl with 4 cups of water (or more). Drain before cooking.
- To soak quickly: Bring chickpeas to a boil in a pot of water, turn off the heat and move to the side. Let sit for 1 hour.
- Cook dry chickpeas on the stovetop: Add chickpeas to large pot, cover with water by several inches, bring to boil, then reduce heat and simmer with lid partially covering for 1 ½ - 2 hours. Chickpeas will be tender when done. When 30 minutes are left, add a large pinch of salt.
- Cook in the slow cooker: No soaking required. Add 1 pound chickpeas and 7 cups of water. Cook on high 3-4 hours (or on low for 6-8 hours).
- Cook in pressure cooker: Add soaked chickpeas (1 pound) and 6 cups of water. Cook on high for 12 minutes, naturally release for 10 minutes, then vent completely before opening lid.
- Cook un-soaked chickpeas in pressure cooker: Add 1 pound and 6 cups of water. Cook on high for 50 minutes, then naturally release for 10 minutes. Vent completely before lifting lid.
- Serve room temperature. Hummus is best served room temp! If pulling from the fridge, let sit on the counter until room temperature.
- Use authentic pita for serving. Buy local or authentically-made pita—or make your own!
Mediterranean Hummus Toppings
- Drizzle of olive oil
- Dukkah
- Sumac
- Smoked paprika (or sweet or regular)
- Za'atar
- Freshly cracked black pepper
- Chopped olives (I love kalamata!)
- Chopped roasted red bell peppers
- Crumbled vegan feta
- Fresh minced parsley (dill is another nice herb you can use)
- Extra cooked chickpeas or roasted chickpeas
How to Serve Mediterranean Hummus
- Appetizer or snack. Serve with pita triangles, crackers, or pretzels. Or serve with sliced veggies!
- Spread on a sandwich or wrap. Try it with this Mediterranean Wrap or Falafel Pita Wrap!
- Add to a rice bowl. Add a generous spoonful to a grain bowl!
- Serve with roasted or grilled vegetables. Spread onto a serving dish with roasted or grilled veggies on top.
Hummus Variations
- Add roasted red bell peppers for roasted red pepper hummus
- Add cooked beets for beet hummus
- Add roasted garlic for roasted garlic hummus
- Add a little sriracha for a spicy kick
- Add extra lemon juice for a more lemony flavor
- Add fresh herbs or pesto
Get creative! See what you have on hand and try making up your own creations. 😉
Frequently Asked Questions
Yes. Drain and rinse the chickpeas, then simmer with a little water in the skillet to help them soften.
You certainly can! Personally, this feels like an extra step I don't have time for—and I think the hummus tastes just as good either way! But if you wish to peel the chickpeas, the easiest method is to add the chickpeas to a towel, cover and roll around, then pour into a bowl of water and let the skins rise to the top. Alternatively, you can add chickpeas to a skillet with ½ teaspoon baking soda. Warm over medium heat, then transfer to bowl of cold water and mix the beans with your hands. The skins should release to the top.
Yes! This is great for meal prepping. Having already-cooked chickpeas in the freezer makes this hummus quick and easy. Spread the chickpeas out onto a parchment-lined baking sheet. Freeze for 30 minutes, then store for up to 3 months. Thaw in the fridge before using.
Storage
You can store homemade hummus in the refrigerator for 3-4 days, sealed in an airtight container. You can also freeze the hummus for 3 months. Just be sure to leave some space for expansion in the container. Thaw in the fridge overnight before serving.
I hope you enjoy this Mediterranean Hummus recipe! Let me know in the comments any variations you try, or how you served and garnished it! 🙂
More Mediterranean Recipes!
- Roasted Cauliflower Chickpea Mediterranean Wrap
- Briam Recipe (Greek Roasted Vegetables)
- Falafel Pita Wrap with Tzatziki & Tahini Sauce
- Roasted Harissa Cauliflower Salad
- French Style Potato Salad
- Grilled Zucchini Pesto Pasta
- Tofu Caprese Baguette
- Creamy Lemon Pasta
- Lemon Asparagus Risotto
- Creamy Tomato Gnocchi
If you like this hummus, try my other dip recipes, like White Bean Artichoke Dip or 5-Ingredient Black Bean Dip.
📖 Recipe
Mediterranean Hummus
Equipment
- Food processor or high speed blender
Ingredients
- 3 cups cooked chickpeas
- 4 garlic cloves peeled
- 4 ice cubes
- ½ cup tahini
- ¼ cup lemon juice freshly squeezed
- 1 tablespoon olive oil extra virgin, high quality
- 1 teaspoon salt
- ½ teaspoon za'atar or cumin
- ¼ teaspoon cayenne
- ¼ teaspoon black pepper freshly ground
For Serving
- Olive oil
- Dukkah
- Sumac
- Smoked paprika
- Za'atar
- Black pepper freshly ground
- Chopped olives
- Chopped roasted red bell peppers
- Crumbled vegan feta
- Fresh minced parsley
- Extra cooked chickpeas or roasted chickpeas
- Pita triangles authentic or homemade
- Sliced veggies cucumber, carrots, peppers, cherry tomatoes
Instructions
- Add chickpeas and garlic to food processor and mix on high. While the motor is running, add the remaining ingredients. Process until smooth, about 5 minutes or more.
