How to Make Low Sodium Hummus

Too much sodium in your diet can raise your blood pressure and increase your risk for heart disease, kidney disease, and stroke. It can also cause fluid retention in some people. According to the American Heart Association, most people should aim for less than 2,300 mg of sodium per day, or preferably even under 1,500 mg daily if you have one of these risk factors. But most people consume far more than that. The average American consumes about 3,400 mg of sodium a day. Most of that comes from processed and packaged foods, including dips like hummus, as well as foods we eat in restaurants.

That’s why making homemade hummus is such a good idea if you’re watching your salt intake. Although there are some commercial low sodium hummus brands, when you make hummus yourself, you control what goes into it and what stays out. That means you can still enjoy this creamy dip while being able to better meet your sodium goals. And you’ll find it’s really easy to make hummus low sodium – no cooking skills required. We’ll show you how to lower the sodium in hummus without diminishing the flavor you love.

Here’s how to cut back on the salt in hummus without skimping on flavor:

• Start with no-salt-added chickpeas. Canned chickpeas are convenient, but many versions are packed with sodium. Look for cans labeled “no salt added,” or cook your own dried chickpeas from scratch. 
• Rinse and drain regular beans. If all you have in the house are regular canned chickpeas, be sure to rinse and drain them thoroughly. It will greatly reduce the amount of sodium they contain.
• Use fresh ingredients. Garlic, lemon juice, and seasonings like cumin, paprika, and cayenne pepper can add tons of flavor to hummus without adding sodium.
• Skip the salt. Even many low sodium hummus recipes call for a pinch or two of salt, but you can leave it out completely or use a salt substitute if you want to lower sodium even more. You won’t see much, if any, difference in taste, especially if you’ve been generous with other flavorings like garlic, lemon, or cumin.

Another great thing about making low sodium hummus at home is how easy it is to customize. Want something spicy? Add a bit of cayenne or chopped jalapeños. Craving something earthy? Try blending in roasted red peppers or fresh herbs like parsley or basil. Want to experiment with hummus made from other beans? Go for it – you’re the one in control. Try making your favorite hummus recipe while swapping out the chickpeas for cannellini, navy, butter, or black beans. You can even make hummus from lentils or edamame for a unique twist.

When you make your own hummus, whether you follow a low sodium hummus recipe or just wing it as you go, tasting and testing along the way, you can get creative with the flavors without ever having to add salt.