Healthy Masabacha – Hummus Upgraded!

5 Min Read

Masabacha (or msabbaha) is one of many hummus variations eaten across Lebanon, Jordan, Israel and neighbouring countries. Unlike its famous counterpart hummus, masabacha is made of lightly mashed whole chickpeas rather than fully crushed chickpeas.

The chickpeas are cooked in the liquid they were soaked in, and seasoned usually with cumin, parsley and lemon. Sometimes egg is added to the mix!

Like hummus, masabacha is often served as a dip with pitta bread.

While there are many different types of hummus with varying flavour profiles, we have put together a simple masabaha recipe using tinned chickpeas and all the familiar flavours of classic hummus: tahini, garlic and lemon.

We have chosen to top it with roasted cherry tomatoes. The sweet tart tomatoes really complement the creamy garlicky chickpeas, lending the dish an extra kick of flavour.

It’s an easy recipe to rustle up for a healthy lunch, brunch or snack!

The ingredients for msabbaha dip are laid including flatbreads, tomatoes, chickpeas, olive oil, balsamic vinegar, yoghurt, honey and spices. | Hurry The Food Up

Masabacha – healthy types of hummus

We make sure that all our recipes are full of healthy ingredients, and this msabbaha is no different.

Looking at the nutritional data for a serving of masabacha and flatbread shows you that this is the perfect healthy, weight loss friendly lunch.

While this is usually served as a middle eastern appetizer, our recipe provides you with a whole meal.

1 serving contains 477 calories. This is roughly the amount you should be aiming for in a meal, much less is probably too few.

When we run our vegetarian weight loss courses, we usually recommend a daily calorie intake of 1500kcal for the average woman, because that is enough to keep you in a slim calorie deficit while still being healthy and energised. For men we recommend about 1800kcal.


  • Saucepan
  • Pan
  • Mixing bowl


For the tomatoes

  • 9 oz cherry tomatoes
  • 1 tsp olive oil
  • 2 tbsp balsamic vinegar (or pomegranate molasses)
  • Salt and pepper to taste

For the Msabbaha

  • 1 cup chickpeas, cooked
  • 1 tsp cumin, ground
  • ¼ tsp chili powder
  • 3 tbsp tahini paste
  • 1 clove garlic (crushed)
  • 1 lemon, juiced
  • 1 tsp maple syrup (or honey)
  • Salt and pepper to taste
  • 6 tbsp soy yogurt (to serve)
  • 2 flatbreads (to serve)
  • 1 tbsp nutritional yeast


  • Add the chickpeas to a saucepan with enough water to cover them. Add cumin and chili powder then bring to the boil and simmer for 15 minutes, reserving 3 tbsp of the cooking liquid.
    1 cup chickpeas, cooked, 1 tsp cumin, ground, ¼ tsp chili powder
  • Meanwhile, set a pan to low-medium heat, add olive oil and fry the cherry tomatoes for 10 minutes. Half way in, drizzle in the balsamic vinegar /pomegranate molasses and season with salt and pepper. Stir occasionally. The tomatoes are done when softened and sticky.
    9 oz cherry tomatoes, 2 tbsp balsamic vinegar, Salt and pepper to taste, 1 tsp olive oil
  • In a jug mix together the tahini, garlic, lemon juice, maple syrup (or honey) and the reserved cooking liquid. Season with salt and pepper and whisk together until smooth. Add a splash of cold water to loosen slightly more if you like.
    3 tbsp tahini paste, 1 clove garlic, 1 lemon, juiced, 1 tsp maple syrup, Salt and pepper to taste
  • Drain the chickpeas then transfer to a mixing bowl. Roughly mash with the back of a spoon and then add the nutritional yeast and mix in. Then, stir through the tahini sauce. Taste and season with more salt and pepper and lemon juice if you like.
    1 tbsp nutritional yeast
    Hummus, tahini and spices in a bowl with a spoon on a grey surface | Hurry The Food Up
  • To serve, toast the flatbreads. Divide the masabacha between two bowls, top with the roasted tomatoes and serve with the toasted flatbreads and yogurt.
    2 flatbreads, 6 tbsp soy yogurt
    A bowl msabbaha from birds eye view, with yoghurt and flatbreads visible in left hand corner | Hurry The Food Up
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