Looking for a low sodium hummus recipe? Look no further! This delicious and easy-to-follow recipe is perfect for anyone on a restricted salt diet. Hummus is a great appetizer or snack, and with this recipe, you can enjoy it without worrying about your sodium intake.
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This low sodium hummus recipe is the perfect way to enjoy the classic dip without all the salt. By swapping out some of the ingredients for their low sodium counterparts, this dish is just as flavorful but much healthier. While store-bought versions of hummus can be high in sodium, this homemade version is perfect for those watching their salt intake. Not only is it simple to make, but it also tastes great. Serve with fresh vegetables or pita bread for a delicious and healthy snack.
Why You’ll Love This Recipe
Hummus is a fantastic, healthy, and versatile food, but sometimes the store-bought versions can be high in salt. Lucky for you, we have a quick and easy homemade version that cuts out a lot of the sodium. We think you’ll love this recipe and here are a few reasons why:
• This low sodium hummus recipe is simple to make.
• It’s perfect for anyone on a restricted salt diet.
• It tastes great and is a healthy alternative to store-bought versions.
What You’ll Need To Make Low Sodium Hummus
- Garbanzo beans: You can find these canned and cooked, making them perfect for this recipe. Look for a no-salt-added or low sodium variety to further reduce the sodium in this dish.
- Tahini: This sesame paste is a key ingredient in hummus. It adds creaminess and a nutty flavor. Again, look for a no-salt-added or low sodium variety.
- Lemon juice: This will add brightness and acidity to the dish.
- Garlic: We love the flavor that garlic adds, but you can leave it out if you’re not a fan.
- Extra virgin olive oil: This is optional, but a good quality olive oil will add depth of flavor.
- Roasted cumin powder: This spice adds a lovely smokiness to the dish. If you don’t have it on hand, you can leave it out or use paprika to add some smokiness instead.
- Pita bread: This is for serving, but you can also use crackers, chips, or cut-up vegetables.
First, drain and rinse the garbanzo beans. Then add the beans to a saucepan with a dash of baking soda, cover with water and boil for 20 minutes or until soft.
The skins will start to separate from the garbanzo beans, but there is no need to remove them for this recipe. Boiling the garbanzo beans first softens both the beans and the skins and makes for a much smoother finished hummus.
Allow the garbanzo beans to cool and then add to the blender with the remaining ingredients.
Blend on high speed until smooth, adding water as needed to achieve the desired consistency.
Hummus will thicken when refrigerated, so it's best to add a bit more water than you think you need at this stage. However, if your hummus ends up too thick you can always add a dash of water later to bring it back to a good consistency.
Serving Suggestions And Substitutions
Serve this low sodium hummus with pita bread, crackers, chips, or vegetables. It's also delicious as a sandwich spread.
If you don't have tahini on hand, you can substitute it with almond butter or peanut butter.
If you want a bit more of a zing, add a bit more lemon juice or garlic to taste.
Hummus is extremely versatile and customizable so feel free to experiment with flavors and add different herbs and spices. We recommend paprika, chili flakes, or parsley. You can also make a delicious beet variation by adding a small roasted beet to the mix before blending.
How To Store Leftovers
This hummus will keep in an airtight container in the fridge for up to one week. If it thickens too much in the fridge, add some water or lemon juice to bring it back to the right consistency.
If you make a large batch of this low sodium hummus recipe, you can freeze it for later. Simply transfer the hummus to an airtight freezer-safe container and store for up to six months. When you're ready to eat, thaw in the fridge overnight and add a bit of water to reach the desired consistency.
Frequently Asked Questions
Q: What is hummus made of?
A: Hummus is traditionally made with cooked garbanzo beans, tahini, lemon juice, garlic, and olive oil.
Q: Is hummus healthy?
A: Yes, hummus is a healthy food. It's high in protein and fiber and low in fat. This hummus recipe is also low sodium, which makes it a great choice for anyone on a low salt diet.
Q: How long does hummus last?
A: Hummus will last in the fridge for up to one week. If it thickens too much, you can add a bit of water or lemon juice to thin it out.
Q: Can I freeze hummus?
A: Yes, you can freeze hummus. Place it in a freezer-safe container and it will keep for up to six months. When you're ready to eat, thaw in the fridge overnight and add a bit of water to reach the desired consistency.
Q: What can I use instead of tahini?
A: If you don't have tahini, you can substitute it with almond butter or peanut butter. You can also make tahini-free hummus by leaving it out altogether. The flavor will be slightly different, but still delicious.
Q: What can I use instead of garbanzo beans?
A: You can make hummus with any type of cooked bean. Some popular choices include black beans, white beans, and lentils.
Q: Can I make hummus without a blender?
A: Yes, you can make hummus without a blender. Simply mash the beans with a fork or potato masher and stir in the remaining ingredients. The consistency won't be as smooth, but it will still taste delicious.
Q: What can I use hummus for?
A: Hummus is delicious as a dip, spread, or condiment. It's also a great healthy alternative to mayo or other high-fat sauces.
Tools And Equipment For This Recipe
Vitamix E310 Explorian Blender: This is one of the blenders that I use and love! It’s very powerful and versatile, and it comes with a tamper which is really helpful when making smoothies, purees, and sauces.
Cuisinart Stainless Steel 1.5 Quart Saucepan With Lid: This is a great little saucepan for cooking beans or reheating leftovers. It has a tight-fitting lid which helps to prevent splatters.
More Recipes You Might Like
Low Sodium Hummus
- 1 can (15 oz) garbanzo beans low sodium
- 1 teaspoon baking soda
- ¼ cup lemon juice
- 2 cloves garlic
- ½ cup tahini
- 2 tablespoon extra-virgin olive oil
- 1 teaspoon roasted cumin powder
- ¼ cup water
- Drain and rinse the garbanzo beans.
- Add the beans to a saucepan with a dash of baking soda, cover with water and boil for 20 minutes or until soft.
- Allow the garbanzo beans to cool and then add to the blender with the remaining ingredients.
- Blend on high speed until smooth, adding water as needed to achieve the desired consistency.
- Serve with pita bread, crackers, chips, or vegetables.
* Nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content may vary based on brands of ingredients used, measuring methods, portion sizes, and more.