Creamy, flavorful, and full of heart healthy ingredients! This Everything Bagel Hummus makes an excellent sandwich spread or dip for raw veggies.
Everything Bagel seasoning has exploded on the shelves the past few years. If you are getting tired of using it on toast and looking for a new way to explore this fun flavor, homemade hummus is the perfect vehicle for this fun seasoning.
While you can use store-bought everything bagel seasoning for this recipe, I highly recommend using this homemade low sodium everything but the bagel seasoning if you are concerned about the amount of salt you are eating. The recipe has only 3% of your daily value of sodium per tsp, while the store bought version comes in at almost 25% of your daily value.
But don’t worry, what the homemade seasoning lacks in salt it makes up in flavor!
How to Make Everything Bagel Hummus
The base of this hummus is easy. You will need:
Garbanzo Beans (chickpeas) Tahini (sesame seed paste) Lemon Juice Extra virgin olive oil Low Sodium Everything But the Bagel Seasoning (or store bought) Water
To get the creamiest hummus possible, it takes a few quick tricks.
First, you can peel the skins off of some, most, or all of the chickpeas. This is not necessary, but the texture will be smoother if you do. If you want to see exactly how to peel these beans, just watch the video below for a quick tutorial.
The second thing to do to get a creamy texture is to whip together the tahini, lemon juice, olive oil, and water together first before adding the beans. Process for 1-2 minutes, scraping down the sides every so often.
Add the beans to the processor and process for 1-2 minutes, scraping down the sides a few minutes. The mixture will likely be a little chunky still. Turn the processor back on and drizzle water in 1 tsp at a time until it is thin and creamy to your liking.
Add the Everything Bagel seasoning mixture and mix another 20 seconds or so until combined.
What to serve with Hummus
When serving everything bagel hummus, add some extra seasoning on top for some fun flavor bursts and a pretty finish. Then serve with:
Want the flavor of an everything bagel with all the fiber and less of the salt and carbs? Low Sodium Everything Bagel Hummus is a flavor packed dip for your favorite veggies or pita chips.
For extra creamy hummus, peel the skins off of some or most of the garbanzo beans. You can leave all skins intact too, the result will still be tasty! Rinse well and set aside.
Add tahini, lemon juice, olive oil, and water to the food processor. Process for approx 1 minute, scraping down the sides as needed to whip the four ingredients together.
Add garbanzo beans and process for 1-2 minutes, scraping down the sides as needed. If the mixture is still crumbly, turn the processor back on and drizzle in water 1 tsp at a time until it is as creamy and smooth as you desire.
Add 2 tbsp of the low sodium everything bagel seasoning to the food processor. Process for 15-20 seconds until well combined. Remove from the processor, spread on a plate of in a bowl and sprinkle with additional seasoning.
Store in the refrigerator for up to 5-7 days.
Video
Notes
** All nutrition information is an estimate only. The nutrition information will vary depending on ingredients and amounts actually used in preparations.
Nutrition facts are based on using the Low sodium Everything but the bagel seasoning recipe. If a store-bought seasoning is used, the sodium content and other nutrition information will be different.
Not ready to make this hummus just yet? Add it to your favorite Pinterest board to save for later!
Want more Hummus recipes? I’ve got you covered with a tasty one below!
Hummus is a versatile ingredient and a good source of fiber, along with vitamins and minerals like manganese, copper, folate, and iron. Thanks to its impressive nutrient profile, it may help ease inflammation, promote heart health, and support blood sugar management.
To create a FODMAP safe, homemade hummus we need to use well-rinsed, canned chickpeas which have a low FODMAP serving size of ¼ cup or 42g. The easiest way to keep your portion low FODMAP is to use no more than 42g of chickpeas per serving and multiply this by how many portions you would like to make.
Rich in anti-inflammatory ingredients. The classic ingredients involved in making a traditional hummus like chickpeas, sesame seeds and olive oil have beneficial properties including being anti-inflammatory. In fact, virgin olive oil is said to have an anti-inflammatory action which is on a par with ibuprofen.
While opened and homemade hummus can last up to seven days, it does not mean it will. You will definitely notice that the hummus is spoiled when you see mold growing on it. The less obvious may be that the hummus offers an unpleasant, off-odor and sour smell. This hummus may also taste sour if you decide to try it.
But for people with irritable bowel syndrome (IBS), hummus may cause stomach problems. "Hummus can cause gas, bloating and possibly diarrhea in people who are sensitive to beans," says Elena Ivanina, DO, a gastroenterologist at Lenox Hill Hospital in New York City.
Galactans are another type of carbohydrate that may be difficult to digest. Foods containing galactans include beans, chickpeas—the main ingredient in hummus and falafel—and lentils. Polyols are a common ingredient in artificial sweeteners. They can also be found in avocados, berries, and peaches.
Just check that the store-bought kind doesn't have added sugars, inflammatory oils like soybean, or extra preservatives. No matter how you prefer to eat it, hummus is a tasty and healthy way to introduce more plant-based protein, fiber, and nutrients to your diet.
Hummus is a fantastic addition to big leafy salads with crisp seasonal veggies, warm pita bread, olives, and pickled red onions. It's a wholesome and colorful meal for anyone who loves Mediterranean food.
When you're shopping for hummus in the store, watch out for artificial preservatives like sodium benzoate and potassium sorbate. Artificial preservatives are unnecessary, and we believe there are better ways to ensure that food stays fresh and safe.
The main ingredient in hummus is chickpeas – they really are a little powerhouse of nutrition. When incorporated into your daily diet, chickpeas can lower your LDL (bad) and total cholesterol levels. LDL cholesterol are low-density lipoproteins that carry cholesterol to other cells in your body.
“It generally offers more vitamins and minerals than many other dips or spreads,” she says, since it includes calcium, folate and magnesium. This blend of nutrients can also stabilize blood sugar and help prevent heart disease, says Los Angeles-based registered dietitian Lindsey Pine.
Chickpeas are naturally very low in sodium and are cholesterol-free. They're also a good source of polyunsaturated fats. Polyunsaturated fats especially help control (and reduce) your cholesterol levels which, in turn, decreases your risk of developing heart disease.
Sabra's use of soybean oil means that it has more fat than recipes or brands that use olive oil. In fact, one serving of Sabra hummus runs 5 grams of fat, 1 gram of which is saturated fat, according to Eat This, Not That. Too much of this is bad for the belly, as well as the heart.
Hummus contains many heart healthy ingredients including fiber, unsaturated fat, protein, vitamins and minerals. Fiber has been shown to help control blood sugars, decrease LDL or “bad” cholesterol, help keep you satisfied after meals and keep you regular.
Introduction: My name is Kimberely Baumbach CPA, I am a gorgeous, bright, charming, encouraging, zealous, lively, good person who loves writing and wants to share my knowledge and understanding with you.
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