The Easiest And Healthiest Golden Hummus Recipe

Name: How To Make Golden Hummus
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Ingredients: 2 (15-ounce) cans chickpeas (drained and rinsed (or 3 cups soft-cooked) ); 1/2 cup tahini; 3 cloves garlic; 6 tablespoons lemon juice (plus more as needed (about 2 small lemons)); 1 teaspoon turmeric; 1/2 teaspoon black pepper; 1/2 teaspoon long pepper powder ((optional)); 6 tablespoons cold water (plus more as needed); 2 teaspoons maple syrup ((optional)); Freshly ground black cumin seeds ((optional for serving)); Drizzle of olive oil; Dash of garlic powder

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Looking for a healthy snack or protein side? Try this easy golden hummus, packed with antioxidants and anti-aging compounds. This hummus recipe is brimming with healthful ingredients and perfect for dipping veggies or spreading on toast!

Easy golden hummus recipe with turmeric, and topped with roasted chickpeas.

This easy golden hummus is made with turmeric, black pepper, and two more optional longevity spices. It's incredibly healthy, and calls for just 6 ingredients, most of which you likely already have at home!

Golden hummus contains curcumin, a powerful antioxidant present in the Indian spice turmeric. Curcumin appears to play a role in helping to block every stage of cancer transformation, proliferation, and invasion. It even reversed DNA damage from arsenic poisoning. Choose a reputable brand of turmeric powder tested for heavy metal contamination. This is the brand of turmeric I use (paid link).

Long pepper contains an antiaging compound, Piperlongumine. Piperlongumine (pippali), is a dietary natural product, and found to be a senolytic agent, meaning a small molecule that can selectively kill senolytic cells over normal cells. A build-up of senolytic cells is a hallmark of aging. This spice has a slight kick and adds a flavor similar to black pepper. This is the brand of long pepper I use (paid link).

This recipe draws inspiration from the 5-ingredient High-Protein Red Lentil Dip, my high-protein Beetroot Hummus, and the quick and healthy 5-minute Artichoke Hummus recipe.

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👩🏼‍🌾 Ingredients
🧄 Substitutions
📖 How To Make Golden Hummus
✔️ Expert Tips
🙋🏽‍♀️ Recipe FAQs
🍽️ Related Recipes
🥙 Pairing
👩🏽‍🍳 Made This Recipe?
📖 Recipe
💬 Comments

👩🏼‍🌾 Ingredients

Tahini, chickpeas, turmeric, black pepper, lemon, and garlic.

Chickpeas
Tahini
Garlic
Lemon
Turmeric
Black pepper
Long pepper powder (optional)
Maple syrup (optional)
Ground black cumin seeds (optional)

See the recipe card for quantities.

🧄 Substitutions

Chickpeas - substitute with white beans as needed
Dried herbs - use marjoram, oregano, thyme, basil, or herbs you have on hand
Garlic - substitute with 1 teaspoon garlic powder

For more healthy dips and spreads, visit my Vegan Condiment Recipes page.

📖 How To Make Golden Hummus

For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.

Crispy roasted chickpeas on a white rimmed baking sheet.

Step 1. Optional: For a smoother hummus, simmer 2 ½ cups of canned chickpeas for 15 minutes to soften. Or use soft-cooked chickpeas.

Meanwhile, transfer the remaining one-half cup of chickpeas to a baking sheet and toss with olive oil and garlic powder. Roast until crispy. (See my Best Crispy Roasted Chickpeas recipe.)

Tahini, chickpeas, turmeric, black pepper, lemon, and garlic in the canister of a food processor.

Step 2. Transfer the 2 ½ cups cooked chickpeas to the canister of a blender with the tahini, garlic, lemon juice, turmeric, black pepper, long pepper powder (if using), and 3 tablespoons cold water plus one ice cube.

Creamy golden hummus in the canister of a blender.

Step 3. Pulse until smooth, adding more ice water as needed until the desired consistency. Add a drizzle of maple syrup to balance the spices (optional).

Whole wheat pita topped with mashed avocado, creamy golden hummus, roasted chickpeas, pickled red onion, and broccoli sprouts.

Step 4. Smash avocado onto toasted pita and top with golden hummus, roasted chickpeas, and pickled red onion. Grind black cumin seeds over the top using a pepper mill.

✔️ Expert Tips

For smoother hummus, if using dried chickpeas cook them until very soft. For canned chickpeas, drain, rinse, and simmer for about 15 minutes, or until soft, before blending. (Roast the remaining chickpeas for the topping while these chickpeas are simmering.)
For extra roasted chickpeas, add one more can (or 1 ½ cups cooked chickpeas) for roasting and use two baking sheets.
Add icy cold water while blending to give the hummus a light and fluffy texture.
Add long pepper (pippali) for its anti-aging benefits.
Storage: Refrigerate leftover golden hummus in an airtight container for up to 5 days. Store the roasted chickpeas in a separate container.

🙋🏽‍♀️ Recipe FAQs

Why do some recipes add baking soda to hummus?

Adding baking soda to the chickpeas softens them for a creamier texture and makes it easier to remove the skins. However, there is evidence that it reduces certain nutrients. Baking soda can also make the beans taste saltier or even soapy, so they should be rinsed very well if you use it.
However, it can help to reduce the gassy sugars. This study found that adding baking soda to the soak water of dried beans before cooking (about 1/16 teaspoon per quart) significantly decreases the amount of the raffinose family of sugars. Feel free to add ½ teaspoon to the water when simmering the chickpeas.

Should I remove the chickpea skins when making hummus?

You will have a smoother hummus without the chickpea skins, but generally, you want the whole food and by removing the skins, you've lost some nutrition and fiber. I prefer a slightly less smooth hummus for a more nutrient-dense one. However, you can choose to remove them if you prefer.

What is the best way to remove chickpea skins?

For canned chickpeas: Either rub the chickpeas between layers of a dish towel to remove the skins. Or transfer them to a saucepan and cover with an inch or two of water. Add ½ teaspoon baking soda (¼ teaspoon per 15-ounce can). Bring to a boil over high heat, then reduce the heat to maintain a rapid simmer for 20 minutes, or until the chickpeas start falling apart. Drain and rinse.
For dried chickpeas: Soak them in cold water overnight (or quick-soak in boiling water for an hour). Drain, then pat dry. Stir in 1½ teaspoons of baking soda for every 2 cups (400g) of chickpeas. Warm the chickpeas in a large pot over medium heat for 3 minutes, then cover them with cold water and bring to a boil. Reduce the heat to medium-low and simmer for a few hours, or until the chickpeas are very soft. The skins will mostly fall off and can be poured away with the cooking water.