Peanut Butter Hummus

We eat lots of hummus most weeks. It was one of the only foods my daughter would consistently eat as a baby, and is a firm favourite with our son.

Like oats (overnight oats recipe here), chickpeas are rich in soluble dietary fibre which is great for removing cholesterol from the body and keeping you regular.

Sprouted chickpeas

Soluble fibre also helps stabilize blood sugar levels, so if you have diabetes, insulin resistance or hypoglycaemia chickpeas can help you balance blood sugar levels while providing steady, slow-burning energy.

Chickpeas are high in protein and an excellent source of the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defences – a good combination for fighting infections!

Just one cup of chickpeas supplies 84.5% of the daily value of this mineral. They also contain good levels of folic acid and magnesium both essential in pregnancy, with 1/2 a cup making up around 30% of your RDA. (But Recommended Daily Allowances enough? Read my discussion here).

Chickpeas have a high iron content and therefore are an essential component to a vegetarian diet. Iron is an integral component of haemoglobin, which transports oxygen from the lungs to all body cells, and is part of key enzyme systems for energy production and metabolism.

Hummus usually contains tahini (sesame paste), but this has sometimes been difficult to come by in lockdown. On the other hand, as I buy it in bulk, we always have peanut butter in the cupboard. So I thought I’d devise a hummus recipe that replaces the tahini with peanut butter. Here we go…


  • 3 cups cooked chickpeas (made from soaking 200g of dried chickpeas over night and then boiling for 45 minutes until tender). Though you can use tinned, or sprouted too!
  • 2 tbsp peanut butter
  • 3 tbsp olive oil
  • Juice of 1 lemon
  • 1 small clove garlic, peeled
  • 1 tsp salt
  • 1 tsp cumin

In a blender combine all the ingredients and blend until smooth. If the mixture is sticking trickle in a little boiling water until things get moving. You can then continue to add water until you reach the desired consistency. I like it to be the texture of whipped butter. If you like it spicy, add 1 dried chilli. Finish with a drizzle of olive oil. 

Have you made any substitutions to meals during lockdown? I’d love to hear about them.

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