Healthy Hummus in minutes…and finger-licking too

Healthy Hummus in minutes…and finger-licking too

Have guests coming over and wondering what to do about an appetizer? Or even a quick snack for the kids? Try out these all-time favourite, quick and easy recipes.


Preparation Time: 7-10 minutes

Makes a little over 2 cups



  • 1/2 cup extra-virgin olive oil
  • 1 1/2 teaspoons crushed red pepper flakes
  • 3/4 cup walnuts, toasted
  • 2 cups cooked (or canned) chickpeas, drained
  • 1 medium clove garlic
  • juice of 1/2 a lemon (about 2 tablespoons)
  • 1/2 cup hot water
  • 1/4 cup oil-cured olives, chopped
  • a bit of chopped cilantro


  • To make the hummus, give the walnuts a spin in the food processor, just until they are a sandy texture.
  • Add most of the chickpeas, 1 or 2 tablespoons of the red chilli oil (oil only, no flakes), garlic, and lemon juice. Now process until smooth. Drizzle in the water a bit at a time and puree for a little longer until the hummus is creamy and billowy.
  • Taste, adjust the seasoning - more salt, more lemon juice, etc.

Serve in a shallow bowl, drizzled with plenty of the remaining oil and red pepper flakes.  Add some whole chickpeas, some olives and a bit of chopped cilantro for the final touch. Serve with toasted pita bread.

Important Tips:

  • If you like your food a little spicy, you can make hot pepper oil ahead of time (a day or two before the event) and drizzle it on before serving.  To make it, heat a bit of olive oil in a pan and add the crushed red pepper.  Make sure that the oil is not too hot.  Set aside and let the pepper flakes steep.
  • Make sure to rub the skin off the walnuts.  Sometimes the skin can add a bitter taste. 



A twist on the traditional dish, this quick recipe tastes just as good.  It is really easy to make too.

Preparation time: 8 minutes

Makes 2 cups



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  • 1 ½ cup cooked mung beans
  • 2 tbsp lemon juice
  • ½ cup of tahini paste (recipe below)
  • 1 large garlic clove, peeled and mashed
  • ½ tsp. fine sea salt
  • 1/3 cup water


  • Start by adding the mung beans to a food processor and pulse until a fine, fluffy crumb develops (at least a minute).
  • Scrape the bean paste from the corners once or twice, and then add the lemon juice, tahini, garlic, and sea salt. Blend again, another minute or so. Don't skimp on the blending time, but stop if the beans form a dough ball inside the processor.
  • At this point, start adding the water a splash at a time. Blend, blend, blend until the hummus is smooth and light, aerated and creamy.
  • Taste and adjust to your liking - adding more lemon juice or salt, if needed.

Add any of the following toppings: fried or fresh shallots, lemon or olive oil. Serve with whole wheat pita bread or naan. You can even make a toastie sandwich – spread a thin layer of the hummus and add chopped avocado for a quick and tasty snack.


Total Preparation Time: 7 minutes

Cooking Time: 5 minutes

Serving Size: about ¾ cup



  • 1 cup of white sesame seeds
  • 3 tbsp. extra virgin olive oil


  1. Heat a heavy duty skillet over medium high heat and add the sesame seeds. Stir frequently until they begin to turn golden brown and then stir constantly.  Sesame seeds burn easily.
  2. Once they're toasted, let them cool a few minutes then add them to a food processor.
  3. Start by adding 3 tablespoons of olive oil. Process the mixture into a paste, scraping down the sides. Add more olive oil until you reach the desired consistency.  If you want extra smooth tahini, run it in the blender for a couple of minutes extra.
  4. Makes a little less than ¾ cup tahini paste, depending on how much olive oil you use.
  5. Store the tahini paste in the refrigerator in an airtight jar. Will keep for several months.

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