Try this high-protein hummus recipe, a twist to the classic chickpea dip with a flavour of garlic and mint- that’s so tempting, and you will crave more!!
This hummus is high in protein, calcium, fibre, and minerals. Worth a try!
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Hummus is a Middle Eastern dip made from chickpeas and tahini (a paste made from ground sesame seeds). It is a well-known dish in Mediterranean and Middle Eastern cuisine and is also enjoyed in many other parts of the world as a dip or spread.
This high-protein hummus recipe is a modified version of the traditional chickpea dip in which I use thick yogurt instead of tahini. Also, to make it more protein-rich, I use vanilla-flavoured protein powder. The taste of vanilla protein powder is off, so I add an extra-virgin olive oil flavoured with garlic and mint that makes this protein-rich hummus so flavourful and yummy that it tastes out of this world; It will hook you after one taste.
Making this high-protein hummus at home is satisfying, with no added preservatives and economical. So why not try it!!
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Reasons to 💖protein hummus
- High source of protein, calcium, and fibre.
- Low in calories.
- Not a thick consistency like store-bought hummus, so easy to use it.
- Quick and easy recipe.
- No tahini, so do not fear its bitter taste.
- No raw garlicky flavour.
- Economical.
- It is so satisfying with garlic and mint flavour in it.
Ingredients
To make a protein-high hummus recipe, you need the following items:
- Chickpeas - Use a store-bought can of chickpeas or raw chickpeas.
- If you use raw chickpeas, follow these steps to cook them:
- Soak chickpeas overnight.
- Boil them in a pressure cooker for half an hour on low heat. Add double a cup of water (to chickpeas) and a teaspoon of salt while boiling.
- Yogurt - Thick yogurt or Greek yogurt works best for the recipe. It adds creaminess to the hummus.
- Lemon juice - Squeeze fresh lemon juice to give this high-protein hummus a tangy dash of flavour.
- Olive oil - Use extra-virgin olive oil for low-calorie hummus dip.
- Butter - Optional, but it gives a rich flavour to the dip.
- Garlic - Grated. Use a fresh one for the best results.
- Protein powder - I use a vanilla-flavoured protein powder with fibre in it. Use whatever protein powder you have.
- Salt
- Mint - Dried mint leaves give this dip a unique, refreshing flavour.
See the recipe card for quantities.
How to make high protein hummus?
For the full recipe, check out the video below.
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- To prepare protein-rich hummus dip, you need cooked chickpeas. If using store-bought chickpeas you can skip the next step (2).
- Boil overnight soaked chickpeas using a pressure cooker. Add a pinch of salt while boiling. Let it cool down.
- To a pan, add olive oil and butter. Fry raw garlic and dried crushed mint leaves for 2 minutes on low heat.
- Let it cool for 5 minutes. (Image below)
- Once the chickpeas cool down, combine the chickpeas, yogurt, salt, lemon juice, and protein powder in a blender jar.
- Blend to a smooth paste. Transfer it to a bowl.
- Pour the flavoured olive oil over it.
Store it in the fridge. Serve this hummus high in protein whenever required.
Variations
- Add chilli pepper flakes to make it a spicy dip.
- For crunchiness, top-up hummus with roasted nuts or seeds like hemp, sunflower, flax, and pumpkin.
- You can also use cooked quinoa and lentils instead of protein powder for an added source of protein.
How to serve hummus?
- As a dip for bread, crackers, parathas, vegetables, and grilled meat.
- Spread for bread, pizzas, sandwiches, wraps, sliders, burgers, etc.,
- Garnish for salads, soups or lentils.
- Marinade for grilled or baked vegetables and meat.
- Topping on a flatbread, baked veggies, grilled meat, and fish.
Storage
- Store this protein-rich hummus in the fridge only.
- Freezing this dip is not recommended.
How much protein per serving?
A lot of this high-protein hummus contains about 70 g of protein.
The recipe yields about 20 servings (1 tablespoon per serving) which is equivalent to 3.5 grams of protein per serving.
Note:
This hummus dip is not as thick as the store-bought one. I don’t mind this, as I know it will get thicker in a few hours because the chickpeas tend to swell with time. But if you don’t want your hummus dip to be like mine, please add yogurt in a small quantity first and then add (if required) according to your preferred consistency.
Tips
- Use no sodium chickpeas if you use a store-bought can of chickpeas.
- Add yogurt in small portions to have a thicker consistency.
- Not to worry if your hummus comes out thicker. Use chickpeas water to dilute it.
- Store it in the fridge. Serve it whenever required.
- Refrigerate it until you use it.
- Drizzling olive oil enhances its taste and flavour. So, please do not skip this step.
……Before you go ……………
And if you try this high-protein hummus recipe, please share your views and let me know what you think! You can also leave a comment or share a picture on Instagram with the Hashtag #tipsnrecipes to let me know how it goes!
Related
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Recipe
High Protein Hummus Recipe
Equipment
- Blender/ Food processor
Ingredients
- 2 cups Chickpeas boiled (400g)
- ⅓ cup Thick yogurt / Greek yogurt
- 4 tablespoons Protein powder vanilla flavour (30g)
- 1 tablespoon Olive oil extra virgin
- 1 tablespoon Butter
- 2 cloves Garlic
- Mint leaves dried
- 1 teaspoon Salt
- 1 tablespoon Lemon juice
Instructions
- Fry garlic and mint leaves in oil and butter for 1-2 minutes on low heat. Keep it aside.
- Blend boiled chickpeas, yogurt, salt, lemon juice, and protein powder into a smooth paste. Transfer it to a bowl.
- Pour olive oil flavoured with garlic and mint over it.
- Refrigerate it and serve when required.
Video
Notes
- Use no sodium chickpeas if you use a store-bought can of chickpeas.
- Add yogurt in small portions to have a thicker consistency.
- Not to worry if your hummus comes out thicker. Use chickpeas water to dilute it.
- Store it in the fridge. Serve it whenever required.
- Refrigerate it until you use it.
- Drizzling olive oil enhances its taste and flavour. So, please do not skip this step.
| Nutrition Facts | |
|---|---|
| Serving size: tablespoons | |
| Servings: 20 | |
| Amount per serving | |
| Calories: 54 | |
| % Daily Value* | |
| Total Fat 2g | 3% |
| Saturated Fat 0.6g | 3% |
| Cholesterol 3mg | 1% |
| Sodium 174mg | 8% |
| Total Carbohydrate 6g | 2% |
| Dietary Fiber 1.5g | 5% |
| Total Sugars 1.2g | |
| Protein 3.5g | |
| Vitamin D 0mcg | 2% |
| Calcium 21mg | 2% |
| Iron 1mg | 3% |
| Potassium 68mg | 1% |
Note:
- Nutrition Disclaimer- Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients and brands you use. Under no circumstances tipsnrecipesblog.com will be responsible for any loss or damage resulting from your reliance on nutritional information.
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