Instant Pot Hummus
User Reviews
5
Instant Pot Hummus
Description
This Instant Pot Hummus begins by cooking dried chickpeas with salt and water under high pressure, ensuring they soften thoroughly. A natural release follows before draining. In the meantime, lemon juice, minced garlic, cumin, smoked paprika, and salt are combined and rested to help flavors meld.
Cooked chickpeas are processed with tahini and the seasoned lemon mixture, starting thick and pasty. Adding ice water gradually while blending creates a smooth and creamy consistency. Olive oil enriches the texture and flavor. The balance of spices and acidity provides depth and a mild smoky note from the paprika.
Serving options range from spreading on bread and crackers to dipping vegetables. Roasted garlic can be incorporated for a different flavor note, and chili powder can be added for heat. The recipe specifies cooking times to accommodate varied chickpea ages and recommends an initial longer cooking time to gauge softness.
Ingredients
- 8 oz chickpeas dried
- 3 garlic minced, cloves
- 1/3 cup tahini
- 4-6 tbsp lemon juice
- 3 tbsp olive oil
- 3/4 tsp salt sea salt
- 1 tsp cumin or to taste, ground
- 3/4 tsp smoked paprika or to taste
- water as needed, ice
Instructions
Instant Pot Instructions:
- Pour the chickpeas and 1/2 teaspoon of the sea salt into the Instant Pot and add enough water to cover them by 1 inch.
- Put the lid on the Instant Pot, lock, and set the value to sealing (not venting) position. Set to manual pressure / high pressure for 40 - 45 minutes, depending on how old your chickpeas are. Note that you will need to cook older chickpeas longer to reach the desired softness. I recommend cooking for 45 minute the first time to see how they turn out, then adjusting as needed the next time.
- When cook time has finished, allow for a complete natural pressure release. Remove the chickpeas and drain.
- In a food processor or blender, combine lemon juice, garlic, cumin, paprika, and the remaining 1/4 teaspoon salt. Allow to sit for 5 mins before processing.
- Then add in the tahini and blend. The mixture will be a thick paste at first. Add ice water, 1 tablespoon at a time, while blending until the mixture is smooth and creamy.
- Taste to check seasonings and lemon juice; adjust if needed.
- Transfer your Instant Pot Hummus to a serving dish, drizzle of olive oil and a dusting of smoked paprika. Serve and enjoy!
Hummus with Canned Chickpeas Instructions:
- In a food processor or blender, combine two 14-ounce tins of chickpeas (that have been drained well) with lemon juice, garlic, cumin, paprika, and sea salt. Allow to sit for 5 mins before processing.
- Next, add in the tahini and blend. The mixture will be a thick paste at first. Add in ice water, 1 tablespoon at a time, while blending until the hummus is smooth and creamy.
- Taste to check seasonings and adjust as needed.
- Transfer the hummus to a serving dish, drizzle with olive oil and top with smoked paprika.
Notes
- Use 40-45 minutes of pressure cooking for dried chickpeas, adjusting longer for older beans to achieve desired softness.
- Allow aromatics to sit briefly before blending to deepen flavor.
- Add ice water gradually when blending to adjust texture smoothly.
- Optional additions include roasted garlic for flavor and a quarter teaspoon of chili for some heat.
- This recipe provides a low-calorie option with just 2 Blue Plan SmartPoints per serving.
Nutrition Information
Show DetailsNutrition Facts
Serving: 16Serving
Amount Per Serving
Calories 107 kcal
% Daily Value*
| Calories | 107kcal | 5% |
| Carbohydrates | 10g | 3% |
| Protein | 4g | 8% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Sodium | 115mg | 5% |
| Potassium | 155mg | 3% |
| Fiber | 3g | 12% |
| Sugar | 2g | 4% |
| Vitamin A | 60IU | 1% |
| Vitamin C | 2.4mg | 3% |
| Calcium | 24mg | 2% |
| Iron | 1.2mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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