One of the world's oldest food, hummus
is a dip/spread made from chickpeas. It is high in protein, iron, fiber and vitamin C. Eat hummus on chips, crackers or raw vegetables!
If you've tried hummus at different Middle Eastern and Mediterranean restaurants, you'll notice that everyone's hummus looks and tastes a bit different. All contain some degree of tahini, garlic and lemon juice (in addition to the blended chickpeas), but the ratios are pretty much up to the chef's taste. When making you own, let your taste buds be the judge. Hummus is easy to modify and re-blend.
Chickpeas, also called garbanzo beans, can grow in the U.S., but their long growing season can be a hindrance to someone who wants her hummus now. Opt instead for canned chickpeas--they'll contain the right texture for making your own hummus.
Basic Hummus Recipe:
- 1 16 oz can of chickpeas or garbanzo beans
- 1/4 cup liquid from can of chickpeas
- 3-5 tablespoons lemon juice (depending on taste)
- 1 1/2 tablespoons tahini
- 2 cloves garlic, crushed
- 1/2 teaspoon salt
- Olive oil
Drain chickpeas and reserve liquid from the can. Combine remaining ingredients in a food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.Add olive oil 1 tsp at a time until you reach the desired consistency.
Don't limit yourself to chickpeas; you can make hummus from just about any bean, including kidney, white, black or soy. And you can add any other
vegetable or herb additions you'd like to create custom flavor. My favorites include roasted red pepper or jalapeno!
More hummus recipes:
Smoky Red Pepper Hummus
White Bean Sun-Dried Tomato Hummus