Store-bought hummus is fine in a pinch, but homemade is a different experience entirely, creamier, more flavorful, and free of the stabilizers that can dull its gut-health benefit. Roasting the garlic first softens its bite while actually concentrating its prebiotic fiber, so you get more of the good stuff and less of the harsh aftertaste.
Ingredients
- 1 head garlic
- 2 cans (400g each) chickpeas, drained (reserve liquid)
- 4 tbsp tahini
- 3 tbsp extra virgin olive oil, plus more for serving
- Juice of 1.5 lemons
- 1/2 tsp cumin
- 1/2 tsp salt
- 3-4 tbsp ice water
- Paprika, olive oil, and fresh parsley to serve
Instructions
- Preheat oven to 200C. Slice the top off the garlic head to expose cloves. Drizzle with olive oil, wrap in foil. Roast 35-40 minutes until completely soft.
- Squeeze roasted garlic cloves from their skins. Set aside.
- Add chickpeas, tahini, lemon juice, roasted garlic, cumin, salt, and 2 tbsp ice water to a food processor. Blend for 3-4 minutes, adding more ice water to achieve desired creaminess. The long blending time is what makes it silky.
- Taste and adjust lemon, salt, and garlic.
- Transfer to a bowl. Make a well in the center. Add olive oil, a dusting of paprika, and fresh parsley.
Nutrition Facts (per 2 tbsp serving)
| Calories | 110 |
| Total fat | 7g |
| Total carbohydrates | 9g |
| Dietary fiber | 3g |
| Protein | 4g |
| Sodium | 130mg |
Why This Is Good for Your Gut
Chickpeas provide galactooligosaccharides, one of the most studied prebiotic fiber types. Roasted garlic delivers concentrated inulin even after cooking. Tahini's sesame lignans are metabolized by gut bacteria into beneficial enterolignans. Olive oil's polyphenols selectively support beneficial bacteria. Served with raw vegetables, this becomes a prebiotic-and-fiber meal in one bowl.
Pair it with a plate of raw veggies for dipping and you've basically built a fiber-loaded snack without trying.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.