Instant Pot Hummus
Instant Pot Hummus uses dried chickpeas pressure-cooked until soft, then blended with tahini, lemon juice, garlic, cumin, smoked paprika, olive oil, and salt to create a creamy, seasoned spread. Adjusting water during blending achieves the desired smooth texture. The recipe offers a homemade alternative to canned chickpeas with rich flavor depth and a versatile dip or spread.
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
Nutrition Facts
Serving: 16 Serving
Amount Per Serving
Calories 107
% 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.