Nutrition On The Move: Fast Snacking Hummus

Hummus - Photo by Marju Randmer (

Homemade hummus is great for dipping vegetables or using as a spread on sandwiches.

Garbanzo beans, or chickpeas as you may know them, are the main ingredient in this easy to pack and carry snack.   Many dancers keep fresh cut veggies in their bag to munch on as a quick, hunger buster throughout the day.  Having some hummus on hand to use as a dip, will help keep you fuller longer and give your body an additional dose of protein and fiber.



Prep Time: 5-10 minutes

Cooking Time: 0 minutes

Yield: 3 cups


  • 2 cups cooked chickpeas precooked in pressure cooker
  • 1-3 cloves garlic
  • 3 tablespoons tahini
  • 1/2 teaspoon sea salt
  • 2 tablespoons olive oil (optional)
  • 2 tablespoons lemon juice
  • 1/2 cup or more spring water, use chickpea water


  1. Place all ingredients in a blender or food mill and purée until creamy. It is easier to do it in several smaller batches.
  2. Add more garlic, tahini or lemon juice to taste.
  3. Serve with pita bread, crackers or crudités.


Notes and Variations: Use canned beans to save time.  Use as a spread for healthy sandwiches and add sprouts, lettuce, tomato or any other fresh vegetables.  Add fresh parsley to the blender for a lighter flavor.

Joanie Johnson
Joanie Johnson is a certified health coach (CHC) through the Institute for Integrated Nutrition. Joanie is board certified through the American Association of Drugless Practioners (AADP), holds a B.A. in dance from Slippery Rock University, is a certified Pilates instructor, TRX trainer, professional modern dancer with HT Chen and Dancers, a Julie Morgentstern trained organizer and an all-around busy, motivated woman in New York City. She founded Motivated Nutrition ( to educate and motivate movers and food lovers of all ages through individual and group coaching, fitness classes, cooking demonstrations, creative movement based workshops, and educational seminars. Joanie believes in everyone's right to live an active, healthy lifestyle and enjoys sharing her passion of optimal wellness through movement, fun and delicious food!