Avocado Recipes

Homemade 6-Ingredient Avocado Hummus That’s Way Healthier

Who doesn’t love a good hummus dip? Whether you love to spread it on pita bread or just like using it as a dip for crisps, it’s always a good choice. And in spite of the fact that hummus is already quite good for you (chickpeas are a great source of fiber, protein, and healthy fats after all), I’ve managed to find an awesome recipe that makes it way healthier than it usually is. This homemade 6-ingredient avocado hummus recipe will blow your mind not just because of how healthy it actually is, but also because it tastes insanely good. Like seriously. It’s actually made with quite a few of the usual ingredients that go into making a homemade hummus, but it’s the addition of avocado and a couple of other choice ingredients that really push this recipe over the top.

This tasty avocado hummus is so easy to make and really good for you.

For starters, adding a single ripe avocado into the mix is a great way to add a ton of high quality monounsaturated fatty acids to your hummus. Monounsaturated fats are the ‘good’ type of dietary fats that have been shown to reduce your risk of developing cardiovascular disease by helping to promote healthy blood lipid profiles. (1)

On top of their healthy fat content, avocados are also a great source of dietary fiber and essential vitamins and minerals like vitamin E, magnesium, vitamin C, sodium, potassium, niacin, vitamin A, vitamin B6, and more. There are quite a few foods out there that are commonly labelled as ‘superfoods’, but if there was ever a fruit that was deserving of that label, it would definitely have to be avocado.

As I mentioned before, to go along with your avocado, you’ll also be using some standard hummus ingredients like one 15 ounce can of chickpeas. I absolutely love chickpeas because they’re such a nutrient-dense ingredient to use in a variety of different recipes, especially hummus.

Chickpeas are actually somewhat similar to avocados in regards to their nutrient profile – they offer up solid amounts of dietary fiber, protein, vitamins, and minerals. In addition, there is evidence that chickpeas may also be great for your heart health. One particular study found that daily supplementation with chickpeas over a five week period resulted in small but significant reductions in serum total and the ‘bad’ kind of LDL cholesterol. (2)

Healthy Avocado Hummus

Using both avocado and chickpeas really provides a solid one-two punch combo of heart-healthy ingredients that goes a long way towards making this recipe as healthy as it is. The benefits don’t stop there though – you’ll also be adding in two tablespoons of tahini (either store-bought or homemade, but I usually recommend making your own).

If you’re unfamiliar with tahini, it’s a dip that’s usually either served on its own or used as one of the major ingredients when making hummus, as is the case with this recipe. Tahini is made from toasted ground hull sesame, which means that it offers up nearly identical benefits as sesame seeds do.

Of course I’m referring to the fact that sesame seeds are an incredible source of healthy fats, protein, dietary fiber, and essential vitamins and minerals. There is also evidence that sesame seeds (and their derivatives such as sesame oil and in this case, tahini) can help to reduce your risk of cardiovascular disease by lowering blood pressure and your blood triglycerides counts. On top of all that, sesame seeds even contain some pretty amazing anti-inflammatory and antioxidant properties to boot. (3)

Thus far, we’ve covered a few ingredients that all provide some pretty nifty health benefits, especially when it comes to your heart health. The next few ingredients continue that trend while also adding a bit of a kick to your hummus dip.

Healthy Avocado Hummus

First up, we’ve got two tablespoons of lemon juice (aim for freshly squeezed whenever possible instead of using store bought varieties). Even in small amounts, lemon juice contains a significant amount of your recommended daily intake of vitamin C, on top of also providing trace amounts of nutrients like folate and potassium.

More importantly, lemon juice (along with a few other types of citrus juices) has been found to have quite a bit of potential when it comes to cancer prevention. One particular study discovered that citrus juices and their extracts can potentially be used for both cancer prevention and in the development of possible oncology treatment plans, although further research is definitely still required. (4)

Along with the lemon juice, you’ll also be adding in a single garlic clove that has been minced. Garlic is hands down one of my favorite ingredients to cook with for many different reasons. The most obvious one is because of the sheer amount of flavor that it adds to just about everything that it’s cooked with.

There’s also the fact that garlic is insanely good for you, offering up some truly remarkable health benefits. The compounds found in garlic (along with other members of the Allium family) have some potent medicinal properties. Garlic has been found to relieve chronic inflammation, boost immune system strength, and even reduce your risk of developing diseases like cancer and heart disease. (5)

Another ingredient that really makes this hummus recipe stand out is the inclusion of ground cumin. Not only does it add a welcome hint of heat to your dip, but it provides even more great anti-inflammatory benefits in tandem with the garlic. Cumin is also commonly used as a remedy for indigestion.

The only other thing that you’ll need to add in order to complete this hummus recipe is two tablespoons of olive oil (yet another great source of heart-healthy monounsaturated fatty acids).

Healthy Avocado Hummus

When you’re ready to actually make the hummus, the first thing you’ll want to do is drain your chickpeas, leaving two tablespoons of liquid for use afterwards. Then place the remaining ingredients in a food processor and blend them until it makes a nice and smooth mixture. Then, with the food processor still running, add in the remaining liquid from your can of chickpeas. Afterwards, feel free to garnish the hummus to your liking before you serve it with your favorite bread or snack.

In the event that you’re not really sold on using avocado to make your homemade hummus, I wanted to share a few other hummus recipes that I’ve personally used before to give you a few alternative options. And don’t worry – each one of these recipes uses some smart ingredient choices to be healthier than most store bought options just like this recipe does:

Usually whenever we wrap up our recipes, we like to include a few handy FAQ sections in order to help answer some of the most common questions that pop up in regards to any specific recipe. This avocado hummus dip is no exception, so without further ado:

How Long Does Homemade Hummus Last?

While most store bought brands of hummus can last up to a week on average once opened, homemade hummus doesn’t quite have as long of a shelf life.

Generally, when you make your own hummus dip, you can expect it to last between three to four days (assuming of course that you keep it stored in the fridge). If your hummus is left out in the open at room temperature, then you can expect it to last about four hours or so. The reason being is because bacteria multiplies at a much more rapid pace at warmer temperatures, which means it will very quickly accelerate the rate at which your hummus spoils.

Healthy Avocado Hummus

Finally, if you opt to keep your homemade hummus in the freezer, you can extend the shelf life up to four months…so long as you make sure to follow proper storage procedures, as some of the ingredients used to make this recipe (like avocado) are sensitive to colder temperatures, and may not retain the same consistency and texture when thawed out.

Is This Avocado Hummus Recipe Keto-Friendly?

Great news for anyone who is following the keto diet and considering making this hummus dip – it’s absolutely 100% keto-friendly.

As a matter of fact, not only is the hummus keto-friendly, it’s perfect for keto dieters thanks to the abundance of high quality fats offered up by the avocado, chickpeas, and tahini. Meanwhile, the rest of the ingredients contain such low carb amounts as to be almost entirely irrelevant.

As always though, just stay mindful of your total daily caloric intake and you should have no issues being able to enjoy this hummus dip.

Healthy Avocado Hummus

Alternative Healthy Homemade Dip Ideas

Even though I offered up some options for alternative hummus dip recipes up above, perhaps you’re more interested in a different kind of healthy homemade dip. No worries as we’ve got you covered there as well. If that sounds like you, then I highly recommend checking out one of the following recipe options in that case:

Between this homemade 6-ingredient avocado hummus and the six dip recipes listed above, you should have plenty of tantalizing dip options to enjoy the next time that you get a craving for a healthy snack!

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Healthy Avocado Hummus

Homemade 6-Ingredient Avocado Hummus That’s Way Healthier

  • Author: Evelyn - HealthySubstitute.com
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 10 1x
Scale

Ingredients

  • 1 medium ripe avocado, halved and pitted
  • 1 (15 ounce) can chickpeas
  • 2 tbsp tahini
  • 2 tbsp lemon juice
  • 1 garlic clove, minced
  • ½ tsp ground cumin
  • 2 tbsp olive oil
  • salt to taste

Instructions

  1. Drain the chickpeas, reserving 2 tablespoons of liquid.
  2. Place the avocado flesh, drained chickpeas, tahini, lemon juice, garlic, cumin and olive oil in a food processor and process until smooth.
  3. While the food processor is running,  add the reserved liquid.
  4. Season to taste with salt.
  5. Garnish to your liking and serve.

Nutrition

  • Serving Size: 1
  • Calories: 103
  • Carbohydrates: 7.7g
  • Fat: 7.3g
  • Sugar: .3g
  • Protein: 2.9g
  • Fiber: 3g

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