Healthy Chickpea Spread with Sundried Tomatoes

Recipe for Healthy Chickpea Spread with Sundried Tomatoes and Cilantro

Hands down, the Middle East is one of my favourite regions in the world to visit. Sleeping on rooftops, shopping the magical bazaars, and sampling the amazing cuisine. Just as you would be served a bread basket here at home, some creamy hummus and fresh made pita is the Middle Eastern way of welcoming you into their restaurant. Their hummus is rich with flavours that we could only hope to replicate. I think this may be partially due to their top quality olive oils that are equally aromatic as they are rich in flavour. So what do I do when when I can’t replicate their delicious hummus – create a ‘chickpea spread’ instead. This oil-less Healthy Chickpea Spread with Sundried Tomatoes knows that will always be overshadowed by it’s creamy hummus cousin, but coming in second isn’t so bad either.

“Dehydrating fruits and vegetables is a great way to preserve excess crop, and allows you to enjoy seasonal produce all year round. This can be done in a dehydrator, or in an oven at a very low heat.

Healthy Sundried Tomato Hummus Recipe

Last summer my dehydrator turned our surplus of cherry tomatoes into beautiful little sundried tomatoes. With the new seasons harvest just around the corner, finding new ways to use sundried tomatoes can make old recipes new and exciting. As this recipe doesn’t have any liquid, it lacks the consistency of traditional hummus and is more akin to peanut butter. When paired with a few crackers, it makes it the perfect afternoon snack. If your looking for a more traditional style hummus, here is my favourite recipe for Trent and Lara’s Roasted Garlic Hummus.

Fresh Bread in the Morning - Kurdishstan Iraq

Fresh Bread in the Morning – Kurdishstan Iraq

Healthy Chickpea Spread with Sundried Tomatoes


A simple, lower calorie alternative to hummus. This chickpea spread goes great with flax crackers and sliced cucumber for a simple afternoon snack.

8 Servings
Prep Time:
Ready In:

Ingredients for Healthy Chickpea Spread with Sundried Tomatoes

  • 1 can chickpeas, drained and rinsed*
  • 1/4 cup sundried tomatoes, roughly chopped**
  • 1 clove of garlic, roughly chopped
  • 1/4 cup cilantro, chopped
  • 1/2 lemon, juiced
  • 2 heaped tbsp. tahini
  • sea salt to taste
  • 1-2 tbsp. extra virgin olive oil or water (optional)

*substitute for 1/2 cup dry chickpeas, soaked overnight and cooked for 1 hour.
**the sundried tomatoes used in this recipe were not packed in oil.

Method For Healthy Chickpea Spread with Sundried Tomatoes

  1. Add all ingredients into a food processor and blend until smooth. A few chunks of sundried tomato adds a nice texture. Taste and season with salt as necessary. If the mixture is too thick for your liking, add some olive oil or water and re-blend to thin it out.
  2. Serve with crackers, vegetable sticks or as a spread on sandwiches.

Make it seasonal: Omit the lemon, use a small amount of apple cider vinegar for acidity
Add more protein: Add in 4 tbsp hemp hearts before blending
Boost the vegetables: Serve on top of sliced cucumber rounds

Nutritional Information

Calories: 65
Total Fat: 3g
Saturated Fat: 0.4g
Sodium: 60mg
Carbohydrate: 8g
Fibre: 1.7g
Sugar: 1.7g
Protein: 3g
Calcium: 35mg
Iron: 1.2mg

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