Photo courtesy of Foodie Crush

Welcome to 30 Days on a Mediterranean Diet, our new blog series! It’s no secret that eating the Mediterranean way helps with heart health and weight loss. But fast-paced modern living makes it hard to stick to any diet, which is why each 30 Days on a Mediterranean Diet post will feature a healthy Mediterranean recipe.

When it comes to bean dips, it’s safe to say that hummus reigns supreme. As a staple in both the ancient and modern Mediterranean diet, hummus has remained a nutritious, easily-prepared dish across generations. Chickpeas – the central ingredient – are packed with protein, fiber, manganese and folate.* And like all my favorite foods, this healthy snack doubles as a delish side or appetizer.

Grab a veggie stick and dig in!

Spicy Red Pepper Hummus
From Foodie Crush
Makes 2 cups


1 15-ounce can garbanzo beans, rinsed and drained
2 tablespoons tahini
¼ cup extra virgin olive oil
Juice of 1 lemon
2 cloves garlic, chopped
2-3 roasted red bell peppers, jarred or fresh
1 teaspoon chopped chipotle pepper in adobo sauce (optional)
Pinch of cayenne pepper
Pinch of kosher salt

Prep & Cook

  1. Combine the garbanzo beans and tahini in the bowl of a food processor and process for 3-4 minutes or until super smooth.
  2. Add the extra virgin olive oil, lemon juice and garlic, red bell peppers, chipotle pepper in adobo sauce, pinch of cayenne pepper and a pinch of kosher salt. Process for 1-2 more minutes or until smooth. Be sure to scrape the bottom of the processor and the sides so that all ingredients are well combined.
  3. Add more kosher salt and cayenne pepper to taste. If the hummus is too thick, add more olive oil 1 teaspoon at a time.

*Tremblay, Sylvie. Nutrients & Benefits of Chickpeas and Garbanzo Beans. SF Gate.