Artichoke Hummus comes together in the food processor in minutes and is packed with artichokes, garlic, chickpeas, and lemon for a creamy, healthy dip that tastes good with everything. Jump to Recipe keyboard_arrow_down
This healthy Artichoke Hummus is full of flavor and a great spin on traditional hummus, especially for all you artichoke lovers out there. It's seriously good, and if you love hummus as much as we do, you will definitely want to try Black Bean Hummus and Brownie Batter Hummus as well.
We have been eating this Artichoke Hummus with all the things. As someone who is always looking for something delicious to dip vegetables, pretzels, and crackers - I can never have enough hummus. However, as much as I absolutely love regular hummus, sometimes I have trouble sticking to a small portion size. And since most of the hummus I find in stores has a lot of olive oil, this can quickly lead to lots of calories. I am also someone who I would call a volume eater. I like big portions, so it's important to find ways to lighten things up since a tablespoon of dip is never going to be enough.
One way I like to do that with hummus is by making some simple substitutions. To make this hummus lower in fat, I like to replace the olive oil with nonfat Greek yogurt. Then I like to bulk up the recipe with some low calorie vegetables. This not only adds flavor, but it also adds volume to the recipe without adding lots of extra calories. It's a win-win and the end result is a creamy, flavor-packed hummus with about half as many calories as standard hummus.
Wondering about other veggies? You can make lightened up hummus this way using all kinds of veggies. Some of my favorites include edamame, zucchini, cauliflower, roasted eggplant, beets, and butternut squash. It's important that the vegetables are cooked and drained of any excess moisture before adding them to the recipe. The easiest way to do this is by roasting the vegetables or using defrosted frozen/canned vegetables. If you use frozen, just make sure to squeeze them out using a paper towel before adding them so you aren't adding a bunch of extra water to the recipe.
Can I make Artichoke Hummus without tahini?
You don't have to use tahini when you make hummus and this recipe actually is made without any tahini. Tahini is paste made from sesame seeds and although it adds a nice flavor, it is high in calories and fat so if you are looking for a lighter hummus it may not be a good option. Some people also may not like the flavor or may not want to invest in buying tahini if they are only going to use a couple of tablespoons. Tahini does also add some creaminess to hummus but we are able to achieve that in this recipe with the yogurt and artichokes.
Can I make Artichoke Hummus without chickpeas?
There is a popular recipe in the low carb, paleo, Whole30, and AIP communities for artichoke "hummus" that is actually made without any chickpeas at all. The chickpeas are replaced with artichokes and then blended with olive oil, tahini, salt, pepper, and garlic. We have a similar Artichoke Dip that works for these diets but doesn't use tahini.
Flavor Variations for Artichoke Hummus
- Roasted Garlic: Add some roasted garlic to the food processor as well. To roast garlic, wrap a whole garlic bulb in foil and roast for 45-60 minutes at 400 degrees. You can also buy roasted garlic in store, usually near the olives.
- Roasted Red Pepper: Red peppers add a nice sweetness to hummus and pair very nicely with the artichokes. Add 1-2 roasted red peppers to the food processor while making the hummus. If you are concerned with calories, make sure to buy roasted red peppers packed in water versus oil.
- Lemon: Lemon and artichoke is a common pairing, so it is no surprise that adding some fresh lemon juice and lemon zest to this recipe adds tons of flavor.
- Spinach: It's hard to write an artichoke dip recipe without mentioning spinach. If you love the combo of artichoke and spinach, you can add a coule handfuls of this healthy green to your artichoke hummus. You can also add some feta if you want to make something really delicious.
- Black Olive: Olives are another natural complement to artichokes, so why not throw some olives in the mix as well. I like t have chunky olives in my hummus, so I fold in chopped olives once the hummus comes out of the food processor.
- Fresh herbs: If you love fresh herbs, don't shy away from adding them to your artichoke hummus. Try fresh basil, cilantro, parsley, dill, or oregano. A little bit or thyme or rosemary is also delicious.
Can I make hummus with other beans?
Artichoke hummus can be made with all kinds of beans. Generally, white beans will be the best option since they won't overpower the flavor of the artichokes. Chickpeas, white beans, cannellini beans, and Northern beans are all good options.
This recipe was originally posted in 2012 and has been updated with new photos, tips, and tricks.
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- 15 oz canned chickpeas, drained and rinsed (about 1.5 cups)
- 15 oz. canned artichoke hearts (or frozen)
- 1/2 cup nonfat plain Greek yogurt
- 1 U garlic clove
- 2 tbsp lemon juice
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/4 tsp coriander
- 1/4 tsp cumin
- 1/4 tsp red pepper flakes
- 1/16 tsp. Worcestershire sauce
Place everything into a food processor and blend until smooth. You may need to scrape it down a few times to make sure everything blends well. If you are worried about it blending, or using a blender, add the chick peas in batches.
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Nutritional Values provided are estimates only and may vary based on the preparation method.
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