Classic Vegan Hummus with Mushroom

CategoryCondimentDifficultyBeginner

A classic hummus is naturally vegan. Hummus is always based on a creamy smooth blend of chickpeas and tahini (toasted sesame seed paste). Garlic, salt and other ingredients are classic additions, but this is a highly flexible recipe with many substitutions and additions possible.

There is plenty of fat from the sesame seeds, you really don’t need any olive oil.

Yields8 Servings
Prep Time5 minsCook Time40 minsTotal Time45 mins

 1 cup dry chickpeas (also called garbanzo beans)
 ½ cup white sesame seed
 2 tbsp cumin seed
 2 tbsp garlic
 2 tbsp fermented bean paste (or substitute with a pinch of table salt)
 ½ cup mushrooms
 1 shallot
 2 limes (or lemons
 coriander leaves and/or roots as desired

Overnight Preparation
1

Soak the chickpeas overnight in 3 cups of water

Preparation
2

Chop the garlic, mushrooms and shallot

Cooking
3

Heat the sesame seeds in a non-stick pan on medium heat, taking care not to brown them

4

When the sesame starts releasing oil, turn heat off and move the seeds to a bowl to cool

5

Use the hot pan to toast the cumin for a minute, move to a bowl to cool

6

Place the garlic in the pan and add a small amount of water to saute on high heat

7

Add the bean paste, mushrooms, chickpeas, and the chickpea water (aquafaba) to the pan, and boil until the mushrooms are cooked.

8

Leave the pan to cool for 30 minutes or near room temperature

Blending
9

Blend the sesame and cumin to a fine powder

10

Add the chopped shallot, lime juice, coriander and the cooled mixture from the pan and blend

11

Add water as necessary to make a creamy paste

12

Chill and serve

Nutrition Facts

Serving Size 1/2 cup

Servings 8


Amount Per Serving
Calories 160.98
% Daily Value *
Total Fat 7.8g12%
Saturated Fat 1.06g6%
Trans Fat 0g
Cholesterol 0mg
Sodium 175.09mg8%
Potassium 288.41mg9%
Total Carbohydrate 18.68g7%
Dietary Fiber 5.61g23%
Sugars 3.24g
Protein 7.24g15%

Vitamin A 1.7%
Vitamin C 11.5%
Calcium 6.8%
Iron 23.2%
Vitamin D 0.4%
Vitamin E 2.2%
Vitamin K 5.0%
Thiamin 10.4%
Riboflavin 4.7%
Niacin 6.3%
Vitamin B6 8.9%
Folate 22.1%
Vitamin B12 0%
Pantothenic Acid 3.0%
Phosphorus 17.0%
Magnesium 17.3%
Zinc 10.8%
Selenium 8.3%
Copper 17.8%
Manganese 37.9%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 1 cup dry chickpeas (also called garbanzo beans)
 ½ cup white sesame seed
 2 tbsp cumin seed
 2 tbsp garlic
 2 tbsp fermented bean paste (or substitute with a pinch of table salt)
 ½ cup mushrooms
 1 shallot
 2 limes (or lemons
 coriander leaves and/or roots as desired

Directions

Overnight Preparation
1

Soak the chickpeas overnight in 3 cups of water

Preparation
2

Chop the garlic, mushrooms and shallot

Cooking
3

Heat the sesame seeds in a non-stick pan on medium heat, taking care not to brown them

4

When the sesame starts releasing oil, turn heat off and move the seeds to a bowl to cool

5

Use the hot pan to toast the cumin for a minute, move to a bowl to cool

6

Place the garlic in the pan and add a small amount of water to saute on high heat

7

Add the bean paste, mushrooms, chickpeas, and the chickpea water (aquafaba) to the pan, and boil until the mushrooms are cooked.

8

Leave the pan to cool for 30 minutes or near room temperature

Blending
9

Blend the sesame and cumin to a fine powder

10

Add the chopped shallot, lime juice, coriander and the cooled mixture from the pan and blend

11

Add water as necessary to make a creamy paste

12

Chill and serve

Vegan Mushroom Hummus

Nutritional Information

The nutritional information presented here is based on a 1/8th portion of the total recipe.

The volume and weight of the portions will vary quite a lot depending on how much water you add (both to soak the chickpeas, and additional water during blending).

Hummus Cooking Tips

  1. The sesame will taste bitter if heated too long. If the seeds start turning brown remove from heat immediately. Ideally you can remove it from the heat just before any major color change. It is ready as soon as you see the oil releasing (watch closely under good light).
  2. Do a good job of cleaning pips from the limes. If the seeds go in the blender this will also make your hummus bitter
  3. You can substitute lemons for the lime. If you have juicy fragrant lemons at lower cost than hard dry limes, then I would use that every time. Limes are just very common where I live.
  4. The water from the soaked chickpeas is known as aquafaba. It is very useful in vegan cooking so you may want to save some in a jar. Aquafaba has similar binding properties to egg white, and is also used as a base for vegan mayonnaise.
  5. The chickpeas do not need to be softened by the cooking. It is just a good idea to bring them and the aquafaba to a boil to kill any surface bacteria.
  6. Remember that there is no further cooking after you blend everything. Cook everything you don’t want to eat raw. If you prefer to cook the shallots, then put them in the pan too.
  7. Allow plenty of time for the cooked ingredients to cool. Pouring a piping hot mixture into a blender is not advisable.
  8. Remember to check if the volume of chickpeas is suitable for your blender. Make sure you leave space for everything (including a good amount of water). It is far better to make a smaller batch rather than risk filling a blender to the brim and making a mess.
  9. You really can adjust this recipe any way you want. Have fun and experiment.

Vegan Hummus with Mushroom Serving Suggestion

Since you are having fun in the kitchen, try my bread recipe. After all, this is a pretty awesome way to eat fresh hummus.

I also love to use hummus in salads. With a generous dressing of hummus, even the most pedestrian garden salad can spring to life.

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