Paleo Hummus: A Delicious and Healthy Chickpea-Free Alternative

For those following the Paleo diet, traditional hummus is off-limits due to its chickpea base, which is a legume. Legumes contain phytic acid, which can hinder the absorption of key nutrients. Fortunately, there are creative and delicious ways to enjoy hummus while staying true to Paleo principles. Paleo hummus replaces chickpeas with vegetables and nuts like zucchini, cauliflower, macadamia nuts, or cashews to replicate the taste and texture.

What is Paleo?

The Paleo diet is rooted in the idea of eating foods that our ancestors consumed during the Paleolithic era. It focuses on whole, unprocessed foods and excludes grains, legumes, dairy, and refined sugars. The diet emphasizes lean proteins, fruits, vegetables, nuts, and seeds.

Why Avoid Chickpeas on Paleo?

Chickpeas are legumes, and legumes are excluded from the Paleo diet. The Paleo diet isn’t something that was just dreamt up by one person, it has its foundation based on how foods react with our digestive system, and excludes foods that give it trouble.

The Appeal of Hummus

Hummus is often perceived as a healthy dish, offering protein, fiber, and antioxidants. It's also considered a very satiating food that will naturally keep you full. However, for Paleo enthusiasts, the traditional chickpea base is a no-go.

The Paleo Hummus Solution

To make hummus Paleo-friendly, the key is to replace the chickpeas. Various alternatives can mimic the creamy texture and savory flavor of traditional hummus. These include cauliflower, zucchini, cashews, and macadamia nuts. You can keep the tahini, as it’s derived from sesame seeds.

Read also: Hummus and Weight Loss

Paleo Hummus Recipes

Cauliflower Hummus

Cauliflower hummus is a popular choice, offering a creamy texture and mild flavor that pairs well with traditional hummus seasonings.

Ingredients:

• 1 head cauliflower (cut, steamed or boiled, and cooled)
• 5-6 heaping Tbsp almond butter
• 1/4 cup olive oil
• 1-2 cloves garlic (minced)
• 1 tsp ground cumin
• 1/2 - 1 tsp paprika
• 1 pinch cayenne pepper
• 1 tsp dry mustard powder
• 3 Tbsp lemon juice
• 1 tsp salt (or to taste)
• 1 pinch black pepper

Instructions:

1. Combine all ingredients in a blender or food processor.
2. Blend until smooth.

Roasted Cauliflower Hummus

This version involves roasting the cauliflower to bring out its natural sweetness and create a deeper flavor profile.

Ingredients:

• 1 head of cauliflower, cut into florets
• 2 tablespoons avocado oil
• Salt and pepper to taste
• 1/4 cup tahini
• 3 tablespoons lemon juice
• 2 cloves garlic
• 1/4 teaspoon cumin
• Water, as needed for consistency

Instructions:

1. Preheat oven to 375 degrees Fahrenheit and line a baking sheet with parchment paper.
2. Spread cauliflower florets on baking sheet and drizzle with avocado oil and salt and pepper to taste.
3. Roast for 35-40 minutes until tender.
4. Add roasted cauliflower, tahini, lemon juice, garlic, cumin, and 1/4 teaspoon salt to a Vitamix.
5. Blend for 30-45 seconds, using the damper to push down the ingredients, until somewhat smooth.
6. With the motor running, slowly pour in water, using the damper to make use it combines with the hummus. *amount of water will depend on the consistency you like. Less water will with a thicker hummus, and more will be thinner.
7. To make this hummus next level, you can roast the garlic with the cauliflower.

Zucchini Hummus

Zucchini provides a light and refreshing base for Paleo hummus. Roasting the zucchini beforehand enhances its flavor and creates a smoother texture.

Ingredients:

• 2 large zucchini or 3 medium or 5 small
• 1 tablespoon coconut oil, melted
• 1 teaspoon salt
• ½ teaspoon pepper
• ½ cup tahini
• 3-4 cloves of garlic
• 2 tablespoons lemon juice
• optional for red pepper version 4 oz roasted red pepper

Instructions:

1. Preheat oven to 400° and line a sheet tray with parchment paper.
2. Cut zucchini into small pieces and place on tray.
3. Drizzle with coconut oil and sprinkle with salt and pepper.
4. Bake for 20 min and let cool for 10 min.
5. Place zucchini in a food processor or blender and add in the tahini, garlic, and lemon juice and process until completely smooth.
6. Add in the roasted red pepper and blend again.
7. Chill for a couple hours for best flavor.

Cashew Hummus

Cashews create a rich and creamy hummus that closely mimics the texture of traditional hummus. Soaking the cashews beforehand softens them and makes them easier to blend.

Ingredients:

• 1 cup raw cashews, soaked overnight
• 1/4 cup tahini
• 2 cloves garlic
• 3 tablespoons lemon juice
• 2 tablespoons olive oil
• 1/4 cup coconut milk, or more to reach desired consistency
• Salt and pepper to taste

Instructions:

1. Soak raw cashews in filtered water in the fridge overnight. The soaking is partially to get rid of the phytic acid and partially because it will soften the cashews so that they are much easier to blend.
2. Use a food processor or mini food processor to blend together your raw soaked cashews, tahini and garlic.
3. Add the lemon juice, olive oil & seasoning. Give that another quick whiz together.
4. Add the coconut milk until it reaches the consistency you like.
5. Give everything a final blend together.

Roasted Vegetable Hummus

This variation combines roasted cauliflower, red peppers, and eggplant for a flavorful and nutrient-rich hummus.

Read also: The role of hummus in a healthy weight loss plan.

Ingredients:

• 1 head cauliflower, cut into florets
• 1 red bell pepper, seeded and quartered
• 1/2 eggplant, cubed
• 1 tablespoon olive oil
• 1/4 cup tahini
• 4 tablespoons olive oil
• 3 tablespoons lemon juice
• Salt, garlic powder, pepper and cumin to taste

Instructions:

1. Preheat the oven to 400 degrees.
2. Cover a cookie sheet in aluminum foil and pour 1 Tbs olive oil on top.
3. Put the eggplant, red peppers and cauliflower florets on the pan and mix into the olive oil.
4. Flip the veggies around and make sure they are nicely coated in the oil.
5. Cook for 40 minutes. Make sure to flip the pan half way through.
6. Let the veggies cool.
7. Then put the roasted vegetables, tahini, 4 Tbs olive oil, lemon juice, salt, garlic powder, pepper and cumin into a blender and mix.
8. Blend the ingredients until they turn into a hummus texture. Scrape the sides of the blender with a spatula as needed.
9. Customize the seasonings to your tastes.

Tips for Making the Best Paleo Hummus

• Soaking Nuts: When using cashews or macadamia nuts, soaking them overnight is crucial. This softens the nuts, making them easier to blend into a creamy consistency.
• Roasting Vegetables: Roasting vegetables like cauliflower, zucchini, or red peppers enhances their flavor and adds depth to the hummus.
• High-Powered Blender: A high-powered blender, such as a Vitamix, is recommended for achieving the smoothest consistency, especially when using cauliflower.
• Adjusting Consistency: Adjust the amount of liquid (water, coconut milk, or fermented juice) to reach your desired consistency.
• Customizing Flavors: Experiment with different seasonings and spices to customize the flavor of your hummus. Garlic, cumin, paprika, and lemon juice are common additions.

Serving Suggestions

Paleo hummus can be enjoyed in various ways:

• Dip: Serve with raw vegetables like carrots, broccoli, snap peas, and bell peppers.
• Spread: Use as a spread on lettuce wraps or Paleo-friendly crackers.
• Salad Dressing: Thin out the hummus with a little water or lemon juice and use it as a salad dressing.
• Omelette Filling: Add a dollop of Paleo hummus to an omelette for a flavorful and nutritious breakfast.
• With Chicken: Mixing it with chicken, and more.

Hummus and Weddings

Weddings are a time for celebration and bringing people together. For those attending weddings and seeking gift ideas, a gallon-o-Paleo hummus is a fun and unique option (Not humus. Unless they’re big into gardening).

Read also: Delicious Hummus Guide

tags: #hummus #paleo #diet