top of page

Lemon and Mint Hummus

Updated: Jun 9

Prep Time: 5 Minutes | Cook Time: 5 Minutes | Total Time: 10 Minutes, Serves 4

Hummus is a favorite of dip and spread of mine to make and use in cooking. Hummus is made from chickpeas, olive-oil, lemon juice, tahini, sea salt, and garlic, but comes in various combinations and flavors that are widely used for different occasions today. (skip to recipe)

I find lemon and mint to be a perfect pair in different recipes so thats what I decided to make for this recipe! I will share other popular hummus combinations as well in case you have something else in mind! Simply swap out the mint or lemon for something else. It is believed to be an ancient and popular delicacy that started off in the Middle East and countries like Greece, Turkey, Syria, and Israel. [1]

Nutritional Value of Hummus

Hummus traditional prepared is rich in essential minerals such as potassium, phosphorus, magnesium, calcium, iron, and zinc. According to USDA, FoodData Central hummus provides vitamins such as vitamin C, B vitamins – thiamin, riboflavin, niacin, vitamin B6, folate, and pantothenic acid. [2]

Hummus is also a good source of plant-based protein and fiber from the chickpeas and tahini included. In addition to this, hummus offers essential minerals such as iron, calcium, magnesium, and phosphorus.

Improved Heart Health

Hummus contains olive oil, which helps in maintaining cardiovascular health. The Wall Street Journal also states that: Olive oil-rich foods such as hummus helps cut down the chances of heart disorders such as strokes. [3]

Diabetes Regulation

Hummus helps in regulating the blood sugar levels attributing to the low glycemic index of chickpeas.The American Diabetes Association also recommends incorporating chickpeas as a part of a diabetes meal plan. A study published in the Nutrients Journal shows that consuming hummus helps prevent the development and progression of type-2 diabetes and promote a healthier diet regime. [4]

Lowers Risk in Anemia

Adding hummus to your plate is a delicious way to prevent iron deficiency, or anemia. The iron found in chickpeas and tahini help carry oxygen to the blood cells throughout our body, which helps make up for the iron deficiency and prevention of anemia.

Anti-Inflammatory Properties

Olive oil is rich in omega-3 fatty acids and anti-inflammatory properties. Omega-3 fatty acids are polyunsaturated fatty acids, which provides various amounts of health benefits including relief from various kinds of chronic inflammatory diseases.

Improved Bone Health

The protein found in hummus is great for your overall bone health. In addition, chickpeas and tahini contain selenium, zinc, calcium, phosphorus, magnesium, and copper which all help improve bone density. By including a calcium-rich food like hummus into your diet, one can prevent osteoporosis as well. [5]

Anticancer Potential

Anthony B Miller, Professor of Oncology and Precision Oncology Medicine, states that since hummus is rich in phytic acid and saponins, they can help slow the progression of cancerous cells. Hummus is also a good resource that keeps the harmful toxins from binding with the colon lining and flushes them from the body thereby preventing colon cancer. The chickpeas in it also contain isoflavones and phytoestrogens, which are linked with reduced risk of lung cancer. [6]

Gastrointestinal Health

The American Journal of Clinical Nutrition, states that human studies of chickpeas report overall improvements in bowel health characterized by increased frequency of defecation, ease of defecation, and softer stool consistency while on a chickpea diet as compared to a habitual diet. [7]

Lemon Mint Hummus recipe

1 can chickpeas, save ½ cup liquid

juice from 1 lemon (optional zest)

¼ cup tahini

½ cup fresh mint leaves + more for garnish

1 teaspoon sea-salt

½ teaspoon ground black pepper

2 garlic cloves

4 tablespoons extra-virgin olive oil + more for garnish

Step by Step

1.Blend- chickpeas, 1/2 cup liquid, lemon juice, 1/4 cup tahini, 1/2 cup mint leaves,1 tsp sea-salt, 1/3 tsp black pepper, 2 garlic cloves, 4 tbsp olive oil together.

2.Add blended hummus to bowl.

3.Splash of olive oil to hummus and mix.

4.Add mint leaves for garnish

Hummus is great served with raw cut vegetables, sandwiches, burgers, wraps, or with pita chips. It can also be incorporated into dressings. I hope you enjoy this recipe and tag me on all socials if you try it for yourself!

Watch This Video To See The Recipe In Action!

bottom of page