Healthy & Special Diets > High-Fiber Recipes > High-Fiber Snacks > Hummus with Whole Wheat Crackers

Homemade High-Fiber Hummus with Whole Wheat Crackers

Enjoy this simple, satisfying, and fiber-rich snack. Homemade hummus is easy to make and far superior in taste to store-bought versions. Pair it with whole wheat crackers for an extra boost of fiber.

Prep Time
10 minutes
Cook Time
0 minutes (excluding optional soaking time for chickpeas)
Servings
6
Ingredients
  • 1 can (15 ounces) Chickpeas (canned, drained and rinsed)
  • 1/4 cup Tahini
  • 2 tablespoons Lemon juice (freshly squeezed)
  • 1-2 cloves Garlic
  • 2 tablespoons Olive oil
  • 2-4 tablespoons Water
  • 1/2 teaspoon Cumin
  • to taste Salt
  • 1 serving Whole wheat crackers

Chickpea Preparation (Optional)

For a smoother hummus, soak dried chickpeas overnight and cook them until very tender. However, using canned chickpeas is a perfectly acceptable and faster alternative. Ensure canned chickpeas are well rinsed to remove excess sodium.

Hummus Preparation

In a food processor, combine the chickpeas, tahini, lemon juice, garlic, olive oil, cumin, and salt. Process until smooth. Add water, one tablespoon at a time, until you reach your desired consistency. Taste and adjust seasonings as needed (more lemon juice, garlic, or cumin can enhance the flavor).

Serving

Serve the hummus with whole wheat crackers. For a visual appeal, drizzle a small amount of olive oil over the hummus and sprinkle with paprika or chopped parsley. The hummus can be stored in an airtight container in the refrigerator for up to 5 days.

Nutrition Facts Estimated per 100g of product

(Estimated values; may vary based on specific ingredients used)
Calories: 166
Fiber: 5g
Protein: 7g
Fat: 11g
Carbohydrates: 12g

Other Important Considerations for Nutrition

Sodium: Be mindful of the sodium content in canned chickpeas. Rinsing them thoroughly helps. Adjust salt in the recipe to your preference.
Fat: The fat content comes primarily from olive oil and tahini, which are healthy fats. However, portion control is still important.
Fiber: Whole wheat crackers significantly contribute to the fiber content of this snack. Choose crackers with at least 3 grams of fiber per serving.

← High-Fiber Whole Wheat Pancakes with Berries Lentil Salad with Roasted Vegetables and Lemon-Dijon Dressing →

FAQ

  • Can I use different types of beans?

    While chickpeas are traditional, you can experiment with other beans like white beans or edamame for a slightly different flavor profile. Keep in mind that the texture and nutritional profile may vary.
  • How can I make the hummus spicier?

    Add a pinch of cayenne pepper or a small amount of chopped jalapeño to the food processor during preparation.
  • Can I freeze hummus?

    Yes, hummus freezes well. Store it in an airtight container, leaving some room for expansion. Thaw in the refrigerator overnight and stir well before serving. The texture may change slightly.