Hemp Seed Hummus

Makes 1½ cups

Hemp seeds do double duty in this recipe, taking the place of traditional tahini in hummus and bringing phytonutrients, including zinc and magnesium, to this tasty, textured dip. It’s also vegan and dairy, gluten, nut and soy free. Serve with freshly cut veggies, such as baby carrots, cucumber slices, celery sticks and strips of crunchy bell peppers.


  • 1¾ cups cooked garbanzo beans, or 15-ounce can, drained and rinsed
  • 2 tablespoons hemp seeds
  • 2 tablespoons lemon juice
  • ¼ teaspoon ground cumin
  • ½ teaspoon salt
  • 3 tablespoons olive oil
  • 1 clove garlic, minced
  • 2 tablespoons water


Blend all ingredients together in a food processor or blender until smooth.

Nutrition Analysis (per ¼ cup): 160 cal, 9 g fat, 0 mg chol, 200 mg sodium, 14 g carbs, 4 g fiber, 3 g sugar, 5 g protein.

Kim Lutz is a vegan mom, cook, author and recipe developer. She is the author of Super Seeds and Welcoming Kitchen: 200 Delicious Allergen and Gluten-free Vegan Recipes. She created the website welcomingkitchen.com and co-authored two other books, The Everything Organic Cooking for Baby and Toddler Book and The Everything Guide to Cooking for Children with Autism.


Reprinted with permission from Super Seeds © 2014 by Kim Lutz, Sterling Publishing Co.