Chickpea–Miso Hummus: A Creamy, Gut-Friendly Twist on a Classic

Hummus is one of those wonderfully versatile foods — you can make it in dozens of ways, adjust flavours easily, and enjoy it as a spread, dip, or nourishing snack. It’s also a simple and delicious way to increase your intake of legumes, which are among the most health-supportive foods you can add to your diet.

Why Add More Legumes to Your Diet?

Chickpeas, beans, and lentils are naturally rich in:

• Dietary fibre

• Plant-based protein

• B vitamins

• Minerals such as magnesium, potassium, iron, and zinc

• Polyphenols and prebiotic compounds that feed beneficial gut bacteria

If you want to dive deeper into why legumes are so important for vibrant health, read more here: Why Beans and Lentils Matter for Vibrant Health.

What Makes This Hummus Special?

1. Miso for Gut Support

Miso is a savoury paste made from fermented soybeans, barley, or rice malt. Because it’s fermented, it brings natural umami flavour and also provides compounds that support a healthy gut microbiome. A spoonful or two is an easy way to add more fermented foods to your daily menu. Miso can also be spread on the whole-grain rye bread, added to soups and sauces at the end of cooking, to salad dressings.

For this recipe inspired by Meghan Telpner, I used Hatcho Miso from Umami.ee.

2. Nutritional Yeast for Flavour & B12

Nutritional yeast is something I use frequently — both in my own meals and recommend it to my clients. It has a naturally cheesy, nutty flavour and is rich in:

• B vitamins, including vitamin B12 (especially in fortified varieties)

• Fibre and protein

• Trace minerals

It’s an excellent option for vegans or anyone wanting to add a delicious nutritional boost.

3. Herbs & Spices for Antioxidants

Dried herbs like oregano, basil, and parsley contribute not only flavour but also polyphenols and micronutrients.

Chickpea–Miso Hummus

Ingredients:

• 2 cups (1 can) chickpeas, rinsed and drained

• 2 garlic cloves

• Juice of ½ lemon

• ⅓ cup nutritional yeast

• 2 tbsp olive oil

• 2 tbsp miso paste

• 1 tbsp dried oregano

• 1 tbsp dried basil

• 1 tbsp dried parsley

• ½ tsp ground cumin

• 2 tbsp water (more as needed)

Optional for sweetness and deeper flavour:

• 2–3 sun-dried tomatoes in oil (drained)— or —

• Regular dried sun-dried tomatoes, soaked in water for a couple of hours (save the soaking water)

Instructions:

1. Place all ingredients — except the water — into a high-speed blender or food processor. I use hand-blender.

2. Start blending and add water gradually until the hummus reaches your desired creaminess.

   • If using soaked sun-dried tomatoes, you can use the soaking water for extra flavour.

3. Blend until completely smooth.

4. Taste and adjust seasoning: add more lemon for brightness, more miso for depth, or more cumin for warmth.

How to Serve Your Chickpea–Miso Hummus

• Spread it on your favourite homemade bread (you can find my bread recipes here: Bread Recipes).

• Serve with vegetable sticks such as cucumber, carrots, peppers, or celery.

• Use it as a nourishing addition to grain bowls, wraps, or roasted vegetables.

Storage

Store in an airtight container in the fridge and consume within 4–5 days.