Healthy Instant Pot Hummus

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With a few simple ingredients, you can easily whip up this delicious Instant Pot Hummus recipe for a gluten-free and vegan appetizer or snack! It is a made from scratch recipe from dry chickpeas but if you are in a rush canned chickpeas will work too. It is so much better and healthier than store-bought!
A hand with a pita chip dunked into the bowl of hummus with a small bowl of pita chips to the top right.
Instant Pot Hummus

What is hummus?

Hummus is a creamy Middle Eastern dish made from chickpeas, tahini, lemon juice, and garlic. One of the first reported recipes of hummus comes from the 13th century Cairo, Egypt where they mashed chickpeas and tahini into a paste.
 
The word hummus comes from the Arabic word meaning chickpeas which makes sense as the main ingredient in this dip is chickpea. This savory dip pairs well with just about everything from vegetables, to meats, to pita, and more! Serve hummus as an appetizer, main dish, or alongside other dishes.

Why you will love this Instant Pot Hummus

  1. This authentic, made from scratch recipe yields a hummus that is so much better than store-bought (Yes, I know I am biased but I like this version better than Sabra hummus).
  2. A quick and easy recipe makes it perfect for any day of the week.
  3. Low-carb and high-protein food!
  4. Naturally gluten-free and vegan.

How to Make Instant Pot Hummus

One of my favorite ways to make this creamy, savory dip is with my handy Instant Pot. This multi-cooker allows you to prepare about 2 cups of hummus with canned, soaked, or even dry chickpeas!
 
Chickpeas in a strainer with a bottle of olive oil, a jar of tahini, salt, a lime, and cumin above.
Hummus ingredients

Ingredients

  • Chickpeas – canned, soaked, or dry chickpeas work well in this recipe. I prefer using dry chickpeas that have been soaked overnight instead of canned ones – it is a personal choice. 1 cup of dry chickpeas yields about 2.5 cups of chickpeas.
  • Salt and cumin powder
  • Garlic pods – plain or roasted
  • Lime juice – you could also use lemon, I used lime because we usually keep that around more than lemon. 
  • Extra Virgin olive oil – for flavor and to give this dip a creamy texture
  • Tahini – Gives this dish a nutty flavor. I use storebought but you can make this sauce home too.

Directions

If you use canned chickpeas skip steps 1 and 2. 
  1. 1. To begin, rinse the chickpeas. Soak them in 2 cups of water with 1/2 teaspoon of salt for at least 6-8 hours or overnight.
  2. After soaking, pressure cook the chickpeas with 2 cups of water on high for 35 minutes. Allow the pressure to release naturally and cool to room temperature.
  3. Drain the chickpeas and reserve the liquid for blending.
  4. Add chickpeas, salt, cumin, garlic, lime juice, olive oil, and tahini into a food processor or blender. Use the reserved cooking liquid to blend to a smooth paste. Start with 1 cup reserved liquid and add additional liquid, one tablespoon at a time, until it’s your desired consistency. 
  5. Next taste test the hummus and add additional salt or lime juice as needed.
  6. Serve with fresh veggies, pita chips, or in a sandwich.
  7. Refrigerate homemade hummus for up to 7 days or store in the freezer for up to a month.
Notes about the recipe:
  1. Forgot to soak chickpeas? Just pressure cook for 50 minutes in the Instant Pot instead of 35 minutes. Allow the pressure to release naturally. 
  2. You can peel the chickpeas if you want a really smooth paste but my recommendation would be to blend it a few extra minutes in the food processor. It gives you the same effect without all the effort. 

Variations to the recipe:

  1. Roasted garlic makes the dish even more delicious. To roast the garlic, either air fry it for 5 minutes at 350°F or dry roast it in a pan over medium heat till brown spots appear on the garlic.
  2. Peanut butter is a good replacement for tahini – it has the same texture and pretty close in taste to tahini.
  3. You can add roasted red pepper, smoked paprika, or roasted walnuts while blending to switch things up. 
The base of a food processor with creamy blended hummus, a bottle of olive oil, a lime, and a jar of tahini around the hummus.
Blended Hummus

Common questions about Hummus

Can you make hummus without cooking the chickpeas?

Yes, you can make hummus without cooking the chickpeas if you use canned chickpeas. I personally choose to soak and cook my beans with the Instant Pot but you can also skip the cooking and get right to blending with the canned chickpeas.

What is tahini?

The ingredient tahini is a spread or dip made from toasted ground hulled sesame seeds. This toasted spread mixes well in hummus, baba ghanoush, and halva.

Can you use sesame oil instead of tahini in hummus?

Some people prefer to skip the tahini in their hummus, instead try adding sesame oil instead. Because sesame oil is more concentrated than tahini, start by using a smaller quantity, about half, then add more as needed.

Is homemade hummus healthy?

Homemade hummus tends to be healthier than store-bought hummus. For starters, you control the amount of salt going into the hummus while processed hummus tends to come loaded with salt. Making hummus at home keeps the dip gluten-free as some store-bought varieties add products containing gluten.

What are the health benefits of hummus?

In addition to being vegan and, gluten-free Instant Pot Hummus also contains numerous health benefits thanks to chickpeas! Chickpeas, also called garbanzo beans, contain high levels of protein, soluble fiber, iron, and phosphorous. 

How do you make hummus from scratch?

Preparing hummus from scratch involves soaking chickpeas overnight and blending them with tahini, salt, lemon or lime juice, and garlic. 

Is making hummus cheaper than buying it?

This depends on how often you plan to make homemade hummus. While dry beans tend to cost less than canned chickpeas buying tahini for the first time might be more expensive than store-bought hummus. That said, you can usually get two or more batches of hummus out of each jar.

While it might cost a little more to make your own hummus the result greatly outweighs the cost. Homemade hummus has a nuttier and richer flavor than a store-bought option.

What can you put in hummus to make it taste better?

Once you know how to make the base of the hummus adding other flavors is easy. Some additional ingredients you can add to hummus include roasted garlic, sumac, or fresh parsley on top. For less traditional hummus add pesto or sun-dried tomatoes to your hummus.

Can you freeze hummus?

Hummus tastes great in the refrigerator for about 7 days. If you are making a big batch, it is best to freeze it. Here are a few guidelines to follow – 

  1. Freeze it in a freezer-safe container ideally in a portion size that you would use at a time. 
  2. Leave some room in the container for the hummus to expand. 
  3. Thaw it in the refrigerator overnight.
A black bowl of creamy instant pot hummus with olive oil on top and a few extra chickpeas with the words Homemade Hummus Using Instant Pot at the top of the picture.
Chickpea Hummus

Other easy chickpea recipes

If you enjoyed making this creamy Instant Pot Hummus, try out one of these tasty chickpea recipes next.
  1. Instant Pot Chickpeas– Learn how to cook chickpeas using your Instant Pot and never buy canned chickpeas again! It is pretty straightforward to make and soaking is optional. 
  2. Kadle Manoli– Kadle Manoli is a vegetarian side dish from Mangalore that combines white or brown chana (chickpeas) and tindora (ivy gourd) and finished with grated coconut mixed with Kundapur masala.
  3. Kadle Suran Bhaji– This classic Mangalorean dish combines black chickpeas (kadle) with elephant foot yam to make a mildly spicy side dish with a hint of sweetness.
  4. Instant Pot Punjabi Chana Masala– Punjabi Chana Masala (Choley) popularly known as the Indian Chickpea Curry is a crowd-pleaser. 


Got a new Instant Pot? Check out the links below to make the most of your pressure cooker -  
A hand dipping a pita chip into a black bowl filled with creamy instant pot hummus.

Healthy Hummus using Instant Pot

4.41 from 5 votes
With a few simple ingredients, you can quickly whip up this creamy Instant Pot Hummus for the perfect vegan and gluten-free snack!
Prep Time: 5 minutes
Cook Time: 30 minutes
Blend time: 5 minutes
Total Time: 40 minutes
Servings: 32 tablespoons
Diet : Gluten-free, Vegan, Vegetarian
Course : Accompaniment, Appetizer, Snack
Method: Blender, Instant Pot
Cuisine : Middle Eastern

Ingredients
  

  • 1 cup chickpeas or 1 can chickpeas ~ 2 cups
  • 1 teaspoon salt, divided
  • 1 teaspoon cumin
  • 4 garlic cloves
  • 2 tablespoons lime juice, or add 1-2 tablespoons lemon juice
  • 2 tablespoons extra virgin olive oil
  • ½ cup tahini

Instructions
 

  • [If using canned chickpeas, skip steps 1 and 2] Rinse the chickpeas and soak it in 2 cups of water with 1/2 teaspoon of salt overnight or at least for 6-8 hours.
  • Pressure cook the chickpeas on high with 2 cups of water for 35 minutes. Allow the pressure to release naturally and let the chickpeas cool to room temperature. [Note: You can use the liquid the chickpeas was soaked in for cooking or drain it. I use it because it imparts a nice flavor].
  • Drain the chickpeas and reserve the liquid to use for blending.
  • Add all the remaining ingredients along with chickpeas to a blender or a food processor.
  • Use the reserved cooking liquid to blend it to a smooth paste. I used about 1 cup of the liquid, you may require less so use as needed always adding no more than a few tablespoons at a time.
  • Do a taste test and adjust the salt/lemon juice as needed.
  • Serve with veggies, pita chips, or use it in a sandwich.
  • Refrigerate it for about 7 days and freeze it for a month.

Notes

  1. This recipe yields about 2 cups of hummus.
  2. I prefer using dry chickpeas that have been soaked overnight instead of canned ones - it is a personal choice. 1 cup of dry chickpeas yields about 2.5 cups of chickpeas.
  3. Forgot to soak chickpeas? Just pressure cook for about 50 minutes in the Instant Pot instead of 30 minutes. Allow the pressure to release naturally. 
  4. Roasted garlic makes the dish even more delicious. To roast the garlic, either air fry it for 5 minutes at 350°F or dry roast it in a pan over medium heat till brown spots appear on the garlic.
  5. Peanut butter is a good replacement for tahini - it has the same texture and taste is similar too.
  6. Variations - You can add roasted red pepper, smoked paprika, or roasted walnuts while blending to switch things up. 
  7. You can peel the chickpeas if you want a really smooth paste but my recommendation would be to blend it a few extra minutes in the food processor. It gives you the same effect without all the effort. 

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Disclosure: This recipe contains affiliate links to products we love and recommend. As an affiliate, I earn from qualifying purchases.

Nutrition

Calories: 35kcalCarbohydrates: 2gProtein: 1gFat: 3gSaturated Fat: 1gSodium: 88mgPotassium: 27mgFiber: 1gSugar: 1gVitamin A: 3IUVitamin C: 1mgCalcium: 8mgIron: 1mg

Disclaimer: Approximate Nutritional information is provided as a courtesy and can vary depending on the exact ingredients/brands used. If you have health issues, please work with a registered dietician or nutritionist.

Did you make this recipe?Take a photo and tag @simmertoslimmer on Instagram for a shoutout!
Keyword : Authentic, Chickpea, healthy, Made from scratch

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