Three Fan-Favorite Hummus Dips

Are you ready for some football food? Snacks make perfect game-day dishes because they’re easy to share with a crowd and eat between plays. But sports munchies usually aren’t known for their health benefits. So, we’ve whipped up three easy hummus recipes that are delicious and nutritious alternatives to dips high in fat, sodium, and calories. We promise, they’ll keep the fans cheering.

We found that this traditional Middle Eastern spread is a satisfying substitute for greasy cheese dips because its base of pureed chickpeas (a.k.a. garbanzo beans) creates a similarly creamy texture and blends well with a variety of flavors. According to WebMD, chickpeas are rich in fiber and protein; are a good source of folic acid, zinc, and magnesium; and provide calcium and iron. Score!

Serve any of these three recipes with whole-grain pita chips, sprouted crackers, or crudités like carrots, peppers, cucumber, broccoli, or even endives that are perfect for scooping. And, while we suspect you won’t have any leftovers, you can store the hummus in an airtight container in the fridge for about three to five days.

The Classic

Ingredients

• 1 (15 oz.) can of organic chickpeas
• ¼ cup tahini
• Fresh juice of 1 lemon (approximately ¼ cup)
• 1 garlic clove
• 2 tablespoons olive oil
• Salt & pepper to taste
• Optional: Garnish with fresh parsley

Directions: Puree all ingredients in a food processor or blender until you achieve desired consistency. Tip: Add your chickpeas and lemon juice first to form a paste, then add each remaining ingredient one-by-one allowing time for each to break apart to form a creamy dip.

Red Pepper Hummus

Ingredients

• 2 raw or roasted organic red bell peppers
• 1 can (15 oz.) of organic chickpeas
• Optional: A handful of nuts for their healthy omega-3 fats (walnuts, almonds, cashews or a combo)
• Fresh juice of 1 lemon (approximately ¼ cup)
• 2 tablespoons of olive oil
• 1 garlic clove
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt to taste
• Optional: Garnish with fresh cilantro

Directions

Step 1: If using raw red bell peppers, give them a good rinse, remove the stem and seeds, and roughly chop them up. Then skip to the next step. If roasting your bell peppers, heat your oven to 425 degrees and roast them for approximately 30 minutes — rotating them — until skin is evenly charred and blistered. Once removed, place them in a plastic bag to keep steaming (this will loosen the skin). When cool enough to handle, peel the skin from the peppers, cut them open to remove the stem and seeds, and chop. Short on time but still want the robust roasted flavor? Look for a jar of organic roasted red bell peppers at the store.

Food for thought: If red bell peppers aren’t your favorite but you’re game to try a colorful hummus, consider using two roasted tomatoes. Or you can get creative and substitute steamed sweet potatoes!

Step 2: Toss all ingredients in a food processor or blender and puree until you achieve your desired consistency. Tip: You can use water to adjust texture and creaminess.

Avocado Hummus

Ingredients

• 1 large organic avocado
• Optional: ½ cup of fresh organic spinach
• 1 can (15 oz.) of organic chickpeas
• Fresh juice of 1 lemon or 3 limes (approximately ¼ cup)
• 2 tablespoons of olive oil
• 1 garlic clove
• Salt to taste
• Optional: Garnish with chopped cilantro, cherry tomatoes, and onion to give it the dip guacamole flair.

Directions: Puree all ingredients in a food processor or blender until you achieve desired consistency. Tip: Add your chickpeas and lemon juice first to form a paste, then add each remaining ingredient one-by-one allowing time for each to break apart to form a creamy dip. Again, use water to adjust the thickness and texture of the dip.

What are your fave healthy football party snacks? Share the recipe below!