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Instant Pot Hummus
5 from 24 votes

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.

Prep Time
10 mins
Cook Time
45 mins
Servings: 16
Calories: 107 kcal
Course: Side Dish, Appetizer, Snacks, Lunch, Dinner
Cuisine: American, Middle Eastern

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:
    Cup of Yum
  1. 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. 
  2. 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.
  3. When cook time has finished, allow for a complete natural pressure release. Remove the chickpeas and drain.
  4. 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.
  5. 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.
  6. Taste to check seasonings and lemon juice; adjust if needed.
  7. 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:
  1. 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.
  2. 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.
  3. Taste to check seasonings and adjust as needed.
  4. 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

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%)

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.

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