Hemp Hearts Hummus

A creamy chickpea hummus enriched with hemp hearts. The hemp contributes complete protein, balanced fats, and a subtle nuttiness that complements the tahini and lemon. Total preparation time is under ten minutes.

Hemp Hearts Hummus

Yields approximately 2 cups. Prep time 10 minutes. No cooking required (uses canned chickpeas).

Ingredients

• 1 can (540 ml / 19 oz) chickpeas, drained and rinsed
• 1/3 cup tahini
• 1/4 cup hemp hearts
• 3 tablespoons fresh lemon juice (1 large lemon)
• 2 cloves garlic, peeled
• 3 tablespoons ice-cold water
• 2 tablespoons extra virgin olive oil
• 1 teaspoon ground cumin
• 3/4 teaspoon salt
• Pinch of cayenne pepper (optional)
• Additional hemp hearts and olive oil for garnish

Method

1. Drain and rinse chickpeas thoroughly. Pat dry with paper towels.
2. In a food processor, combine tahini, lemon juice, and ice water. Process for 30 seconds until creamy and pale.
3. Add garlic and salt. Process another 15 seconds.
4. Add chickpeas and hemp hearts. Process for 2-3 minutes, stopping to scrape down the sides as needed. The mixture should become completely smooth and slightly fluffy.
5. Add olive oil and cumin (and cayenne if using). Process until well incorporated.
6. Taste and adjust salt and lemon as desired.
7. Transfer to a serving bowl. Smooth the surface and create swirls with the back of a spoon.
8. Drizzle with additional olive oil and sprinkle hemp hearts on top.
9. Serve immediately or refrigerate (covered) for up to one week.

Nutrition per 2-tablespoon serving (16 servings total)

Approximately 90 calories, 4 grams protein, 6 grams fat, 6 grams carbohydrate, 2 grams fibre. Compared to traditional hummus, the hemp hearts add about 0.5 grams of complete protein per serving.

Why hemp hearts work in hummus

The blended hemp hearts disappear into the texture but contribute complete plant protein and the smoothness associated with extra tahini, without the additional sesame flavour. The mild nuttiness of hemp complements the existing flavour profile rather than competing with it.

Serving suggestions

• With raw vegetables: carrots, cucumbers, bell peppers, celery for crudités
• With pita or flatbread: warm or toasted
• As a sandwich spread: on whole-grain toast with vegetables
• In wraps: with greens and protein for lunch wraps
• As a topping: on bowls, salads, baked potatoes
• With Mediterranean meals: alongside falafel, tabbouleh, or grilled vegetables

Variations

• Roasted red pepper: Add 1/2 cup roasted red peppers; reduce water by 1 tablespoon.
• Garlic-rich: Add 2 more cloves of roasted garlic instead of raw.
• Spicy harissa: Add 1 tablespoon harissa paste.
• Herb: Add 1/4 cup fresh herbs (basil, parsley, or cilantro).
• Beetroot: Add 1 small cooked beet for color and earthy sweetness.
• Smoky: Replace cumin with 1 teaspoon smoked paprika.

Storage

Refrigerated and covered, hemp hummus keeps for one week. The flavour improves after 4-6 hours of refrigeration as the garlic mellows and flavours meld. Stir before serving if any oil separates.