High Protein Hemp Hummus
April 5, 2011

High Protein Hemp Hummus | The Full Helping

This recipe for high protein hemp hummus first sprung to mind as I was helping a client to add more high-protein foods into her everyday routine. This meant adding more legumes to her diet, but it also meant finding sneaky and innovative ways to add protein into unexpected places–like hummus. Of course, hummus already contains some protein from the chickpeas, but it often doesn’t add up to a lot of protein per serving. Adding some shelled hemp seeds to the mixture can enhance protein content and increase healthful fatty acids, too.

To make the recipe, you replace most of the traditional tahini with finely ground hemp seeds. The rest of the recipe remains the same: chickpeas, lemon, salt, garlic, and a dash of cumin. You can enjoy the recipe just as you would regular hummus, but with the satisfaction that you’re getting at least a little more protein and essential fatty acid action with each bite.

High Protein Hemp Hummus | The Full Helping

Like all hummus recipes, this one is mighty versatile. Use in sandwiches or wraps, as a dip for easy snacking, or as a topping on your next salad bowl. Feel free to adjust the herbs, spices, and seasonings to suit your fancy, or to pulse in some fresh herbs. Make it your own.

High Protein Hemp Hummus | The Full Helping

High Protein Hemp Hummus
Recipe Type: dip, spread
Cuisine: vegan, gluten free, soy free, no oil, tree nut free
Author: Gena Hamshaw
Prep time:
Cook time:
Total time:
Serves: 1 1/2 cups, or 6 servings
Ingredients
  • 1/4 cup shelled hemp seeds
  • 1/2 teaspoon salt
  • 1 1/2 cups cooked chickpeas, or 1 can chickpeas, rinsed and drained
  • 2 tablespoons freshly squeezed lemon juice
  • 1 small clove garlic, crushed
  • 1 tablespoon tahini
  • 1/2 teaspoon ground cumin
  • 1/3 cup water
  • Black pepper
Instructions
  1. Place the hemp seeds and salt in the bowl of a food processor fitted with the S blade. Grind the hemp seeds for about 30 seconds, or until they’ve formed a fine meal.
  2. Add the chickpeas, lemon, garlic, tahini, cumin, and water to the food processor. Process all ingredients until smooth and creamy (about 1-2 minutes), stopping every now and then to scrape the bowl down. Season to taste with black pepper and serve.
Notes
Leftovers will keep in an airtight container in the fridge for up to five days.

High Protein Hemp Hummus | The Full Helping

My favorite use of the week was to stuff the hummus into some nori sheets—a la my poppyseed sushi from last week—and devour piece by piece. One serving of this hummus recipe has nearly ten grams of protein—including complete proteins, thanks to the hemp seeds. That’s what I can nutritious snacking!

Before I go, I just wanted to mention that submissions for Green Recovery are pouring in, and that the brave writers behind these submissions are pouring their hearts out. I’ve been moved to tears as I read these honest accounts—many of which represent the very first time that the writers in question have spoken openly about their histories. I have former anorexics, bulimics, binge eaters, compulsive eaters, and a few women with EDNOS histories. If there is an ED in your past, and you feel that eating a vegan diet in the present has helped you to move forward and redefine your relationship with food in a healthy way, then I’d love to hear from you.

See you tomorrow!

xo

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    66 Comments
  1. Made this today! I bumped up the lemon as we like lemony hummus in this household, and it was perfect. Love the flavour and creaminess of the hemp seeds. Thanks for sharing 🙂

  2. I’ve been meaning to make this for ages and just did… wow, it’s delicious! I don’t like cumin so I subbed that out for an additional 4 tbsp of lemon (love lemon) and also added the starchy liquid from the can of chickpeas rather than the water. I am in love. Thanks Gena!

  3. i love this idea! i have hemp seeds on hand and am definitely on a quest to try new hummus recipes in search for “the best one”. this looks fabulous!

  4. Can I use my vitamix instead of a food processor?? The recipe sounds really good. Thank you….

  5. […] High Protein Hemp Hummus: WOW so easy and delicious. I’ll never buy store made again, unless I’m pressed for time or traveling. Even if you’re pressed for time, you can use canned chick peas and it still takes less than 15 minutes to prepare!! […]

  6. Unfortunately I found this one a bit too bland for my tastes. 🙁 but I like eating it knowing it’s healthy!

  7. This looks deeeelish – same w the sweet potato! Thank you

    Ps:: homemade hemp milk is fabulous and super easy. Its so good I even drink it by itself which I can hardly believe!

    • When making hemp milk I use agave to sweeten and don’t strain it. Just blend and put in mason jar, shake and use.

  8. I blended the hemp seeds in with this recipe… Amazing!!!! Thanks for this!

    And making good hemp milk is easy, no need for store bought.. Just add 3 parts milk for 1 part hemp seeds, add a little raw sugar, honey, whatever to sweeten it up, blend, run through cheese cloth and bam, amazing!!

    You can even use the hemp seeds you have left in the cheese cloth for this recipe!!!

  9. yikes a CAN really? it seems if you’re going to go through so much detail to prepare food, raw, vegan etc you might want to sprout the chick peas? Just a thought….. Is it that it tastes better to use canned chick peas? Or cooked ? self cooking at least?

    • Amy,

      I actually find sprouted legumes incredibly hard to digest, and not at all tasty. Because I don’t really subscribe to enzyme theory, it doesn’t matter to me if the beans are cooked, so long as they taste better, which is why I use (BPA free) canned or freshly cooked. It depends how much time I have; I do often cook them myself, but life gets busy, and I do my best.

      G

  10. I bought a blender food processor combo today in order to make some of your recipes. The first was hummus and it turned out amazing. I’m so excited by how easy it is and can’t wait to try some of your other varieties.

  11. Just made this<3 since I went with the 3 tbsp of lemon juice, I found I didn't need to add any extra liquid for this to be amazingly creamy. Its delicious, and I can't wait to force feed it to my Lebanese boyfriend when he gets home. He'll be able to tell me if its as good as yours!

  12. […] Chocolate Cherry Cashew Bars, as well as her Sesame Lime Sweet Potato Fries, Gena’s Hemp Hummus, Jenna’s Jalapeno Cheddar Hummus, Nora’s Southwest Quinoa Patties, and lot’s […]

  13. OMG, I have to admit to you a few things:
    1- I don’t eat RAW very often at all… I love meat and as a general rule don’t like many green things. You’ll see me with a romaine/baby spinach salad before dinner, but that’s about it.
    2- I am a reluctant trier of new things, I’m so picky, apparently I’m worse than my 4 year old cousin.

    But now I have to tell you: I WANT THIS NOW! I <3 Hummus, and you packed it full of extra healthy shtuffs. You win, I salute you, and I'm going to try this ASAP.

  14. Gena,

    I LOVE this recipe! I have made it 3 times already. I like using 3 T lemon juice and 2 T water and I like the 1 T of tahini. Now, when I make it, I just double the recipe. So far, my fave way to eat it is generously spread on a brown rice tortilla with lots of cucumbers and romaine lettuce. Delicious! Thank you for the fantastic recipe!

  15. Delicious!! Everyone loved it, especially my youngest who adores hummus!! Glad to know this is so high in protein….and tasty too! many thanks!!

  16. I made your sweet potato hummus last night and seriously -OMG! It was beyond delicious. Now, I can’t understand why everyone doesn´t eat sweet potato hummus all the time. Thank you thank you thank you for a superb recipe!

  17. This is the first recipe of yours I have tried and my first taste of hemp seeds. SO DELICIOUS. I have no idea why I was worried about the taste of the seeds. I can’t stop eating this hummus! Thank you, Gena!

  18. ooh – I can’t wait to try this. Hemp is one of foods I’m adding to everything lately – Actually I made hummus last night and put it on a sprouted grain bagel and added hemp seeds to the top. That was a little messy – I can’t wait to add them in the hummus now 🙂

  19. This sounds fantastic! I know that hemp seeds are really good for me but don’t like them as-is, so this would be a great way to get them in my belly.

  20. I love hummus too.. I just ate veggie and hummus sushi for breakfast! Try as I might, I just don’t like hemp seeds (or pine nuts).. so strange.. I keep thinking I will like them, but I never do. So odd.. I don’t even like traditional pesto made with pine nuts..

    This looks great though.. and the nutritional profile is outstanding!

  21. I know what you mean about obsessing over hummus – I have done that too! So far I haven’t met a hummus that I didn’t like. My husband prefers traditional so I typically make that flavour, but I also enjoy black olive, rosemary, or spicy hummus too. Dreena Burton has some great hummus recipes. And I always put hemp seeds in, it gives a nice nutty flavour and so much nutrition.

  22. One day I’ll have the funds to justify ordering hemp seeds online from the only place I can order them from in Australia (despite the fact they have to be sold as “pet food”), and I shall enjoy this current favourite whole-heartedly. Until then, I clearly need to try the sweet potato version!

  23. you just made my night! i’ve had hemp seeds sitting around just waiting to be used but have had no idea WHAT to make with them…and considering hummus is like, a food group for me, this is PERFECT! thanks so much! i can’t wait to try it. ditto with the sweet potato!

  24. I absolutely love hemp seed nutrition- high protein, high fiber, and contains all the amino acids. What’s not to love about hemp? I’ll SO be trying this hemp hummus indeed soon and of course I’ll be adding nooch, as I add it to everything! 🙂

  25. I’m sorry whaaaa? High protein hummus? That is the stuff dreams are made of! The measly amount of protein in most varieties of hummus has been my one complaint about what would otherwise be a perfect food in my mind. I don’t need a lot of protein, just a lil boost – like the one provided by hemp seeds – will suffice. Brilliant – thank you for sharing your hummus know-how 🙂

  26. I have yet to make my own hummus! Shame on me! Especially since it’s one of my favorite foods ever! This looks great, Gena! Thanks!

  27. I have NEVER seen hemp in a hummus recipe, but this seems like it would be delicious! I actually have the ingredients, so Im super excited to try it out!! Obviously I also need to make your tater hummus too 🙂
    Hummus guru much?

  28. Mmmm I am so excited to try making this someday soon. It sort of annoys me that so much of the media touts hummus as a high protein “food”, when it really has only 2 grams per 2 T serving, but this? This is the real deal.

  29. Spring has rekindled my love of hummus and lately I have been obsessed w/perfecting my go-to recipe, so this comes at a perfect time for me. I love the idea of adding hemp protein. And, your intro reminded me that I have yet to try your beloved sweet potato hummus. Two new hummus recipes to whip up…Excitement!

  30. You had me at hemp. I love the switch up my hummus recipes too. I will throw some hemp in there next time in your honor. I have some chickpeas soaking so it will be soon.

  31. Ironically, I just made your sweet potato hummus last night and was having it for lunch when I opened this post! I find chickpeas to be a bit heavy or something sometimes, so I used white cannellini beans instead. Very tasty! I’ve got a few more meals of the sweet potato hummus to eat, then I’ll try the hemp. Keep the hummus coming!

  32. I love all your hummus recipes!
    I’m pretty sure I could live solely on hummus, greens, avocados and pears. I was just about to buy hemp seed to make your hemp seed bread, so this recipe comes at the perfect time. Thanks Gena 🙂

  33. The hummus looks wonderful! Love hemp seeds for all the punch they pack in terms of nutrition and taste and they add a richness to food that is so nice.

    And I almost forgot about your sweet potato hummus.

    You are the hummus making queen!

    Excited to hear what the other recipe you came up with today for a client was.

    And also…so awesome that you are getting so many reader stories and submission for your Green Recovery series. I know those stories will help thousands of others once they are posted and printed…great, amazing, meaningful project, Gena!

  34. I love hemp and hummus AND the idea of hummus with an extra protein boost! Win win win. Great idea. And you can never have too many hummus recipes!!

  35. I’m with Katie above – hemp seeds straight up are fine, but I tried hemp milk once and it was the foulest thing I’d ever had! But that hummus sounds so good…I need to get over the hemp fear!
    So glad the GR series is popular 🙂

  36. Ohhh, I like the hemp addition. Nice nutty, heartier, humus.

    Gena, I can only imagine what it’s like to read the submissions. I hope your readers will realize that as you post the series, there is so much you’re dealing with in the background. You are to be commended!

  37. I haven’t made hummus recently because I ran out of tahini and just keep forgetting to pick some up! This recipe looks amazing, I might have to give it a try 🙂

  38. Wow. This looks and sounds delicious… I’ve been afraid of hemp seeds ever since I tried a hemp protein powder. The taste was not ideal, to say the least 😉 I will need to give it another go to make this. Thanks!