Explore By Category
Staff Picks | Perfect For Everyday Recipes | By Meal (Lunch) | By Diet (Vegetarian)
Homemade Hummus: A Versatile Vegetarian Wrap Filling
Recipe Photo: [Homemade Hummus spread on a whole-grain wrap with shredded carrots and fresh parsley garnish]
Introduction
Homemade hummus is a protein-rich, fiber-packed spread that transforms vegetarian wraps into satisfying, nutrient-dense meals. Unlike commercial versions, this recipe—crafted with canned chickpeas for efficiency—delivers customizable flavor and texture, making it ideal for quick lunches or kid-friendly appetizers. Its smooth consistency and mild, earthy notes appeal to even the pickiest eaters, as highlighted in our Lunches for Picky Children collection.
Ingredients (Yields ~2 cups, 4 servings)
1 (15 oz/425 g) can chickpeas, drained and rinsed (reserve 3 tbsp liquid)
3 tbsp tahini (sesame seed paste)
2 garlic cloves, minced (freshly pressed preferred)
2 tbsp fresh lemon juice (from 1 medium lemon)
3–4 tbsp extra-virgin olive oil (adjust for creaminess)
½ tsp ground cumin (optional, for warmth)
¼ tsp sea salt (adjust to taste)
Preparation Steps
Prep Chickpeas: Drain chickpeas and rinse under cold water to remove excess starch. Pat lightly with a paper towel to reduce moisture (optional but minimizes excess liquid). Reserve 3 tbsp of the chickpea liquid (aquafaba) for texture adjustment.
Blend Base: In a food processor or high-speed blender, combine drained chickpeas, tahini, minced garlic, lemon juice, olive oil, cumin, and salt. Pulse until coarsely mixed, then slowly drizzle in the reserved chickpea liquid. Blend until smooth and creamy, pausing to scrape down the sides as needed.
Adjust Consistency: Taste and adjust salt/lemon juice. If too thick, add 1 tsp of reserved liquid at a time until the hummus spreads easily (consistency should mimic soft peanut butter).
Chill (Optional): Transfer hummus to a storage container and refrigerate for 30 minutes to allow flavors to meld. For extra creaminess, blend again briefly after chilling.
Pro Tips
Kid-Friendly Tweaks: Stir in 1 tbsp of roasted red pepper puree for vibrant color, or sprinkle with a pinch of paprika for subtle heat to entice picky eaters.
Storage: Keep leftover hummus in an airtight container in the fridge for up to 5 days. For longer storage, freeze in portion-sized containers for 2–3 months.
Customization: Swap tahini with almond butter for nut allergies, or add 1 tsp of harissa paste for a spicy twist.
Why Homemade Hummus?
This recipe eliminates preservatives and artificial additives, ensuring transparency and control over sodium levels. Packed with fiber, iron, and vitamin C, it’s a cost-effective, nutritionally balanced alternative to store-bought spreads—perfect for busy weeknights or school lunches.
Featured In
This recipe is highlighted in Lunches for Picky Children, a collection designed to introduce nutritious, appealing meals to finicky eaters through familiar textures and bold flavors.
Additional Notes
For culinary enthusiasts, our platform offers 10 free monthly gift recipes for subscribers, accessible to both members and non-subscribers. Log in or sign up to save this recipe and explore similar vegetarian options.
Updated June 14, 2023
You Might Also Like