With all the health benefits, you could call hummus a wonder-food. Homemade hummus so easy to make, you’ll never have to worry about buying it at the store again!
What is Hummus?
Hummus is considered an “ancient food,” known to have been consumed in Egypt as early as the 13th century. This Middle Eastern spread/dip is made from chickpeas that are blended with olive oil and tahini (sesame paste) to form a thick and nutty paste that is a staple food in many Middle Eastern countries and has gained popularity world-wide
Health and Hummus
Traditionally prepared hummus is rich in essential minerals like potassium, phosphorus, magnesium, calcium, iron, and zinc. It is a good source of protein and has a high fiber content. In addition, it if full of essential fatty acids and a great source of Vitamin A and a variety of B vitamins.
It’s easy to see the potential health benefits of hummus when you look at the ingredients: chickpeas, olive oil, tahini, and lemons. There’s a lot of good stuff in there.
The low glycemic index of chickpeas, as well as it’s high fiber content, make hummus a recommended food for those with diabetes. Folate-rich chickpeas are wonderful for pregnant women, as are the protein, iron, and Omega-3s in hummus. The fiber in hummus also makes it beneficial for digestive health and for satisfying hunger.
How To Make It
Making hummus is as easy as getting out your food processor. While chickpeas are the base, the other ingredients can be adjusted to let you find the perfect consistency and flavor for your hummus. More olive oil (or water) will make a thinner hummus. More tahini will make a smoother and nuttier hummus, and more lemon juice will add a bright element to the hummus.
Flavoring Your Hummus
Try getting creative with your hummus by adding cumin or herbs for additional flavoring. If you like spicy foods, add some chili powder. Some people like to blend in other veggies like spinach or roasted carrots or beets. These not only change the color, but add a fun flavor twist.
Delicious Homemade Hummus
Prep: 5 minutes (plus overnight soaking of the chickpeas) | Cook: 1 hour (if you are using dry chickpeas) | Yield: 2 cups
- 1 cup dry chickpeas, soaked overnight OR 2½ cups cooked chickpeas (find organic dried chickpeas here)
- 1 lemon, juiced
- 2 garlic cloves
- 2 Tbsp tahini (find organic tahini here or make your own with this recipe)
- 2 Tbsp extra virgin olive oil (find high quality EVOO here)
- 1 tsp salt (find unrefined sea salt here)
- ⅓ – ½ cup chickpea cooking liquid
- Place soaked and drained chickpeas in a saucepan and cover with 1 inch of water. Cover the saucepan and boil chickpeas until extremely tender, about 1 hour.
- Drain the cooked chickpeas, reserving one cup of liquid.
- Transfer the drained chickpeas to the bowl of your food processor. Add the lemon juice, whole garlic cloves, tahini, olive oil, and salt. Process until the mixture is well blended.
- Add the reserved chickpea cooking liquid (or water) one tablespoon at a time, blending after each addition, until the hummus reaches the consistency you like.
- Store prepared hummus in a sealed container in the refrigerator for up to one week.
Not Just A Dip
Hummus is great as a dip for veggies and pita bread. (Try it with Homemade Whole Wheat Pita Bread!) But, it has so many other uses too! Try it as a spread on a sandwich instead of mayo. Or, how about taking the sandwich idea one step further and mixing it into chicken salad instead of mayo. Use it instead of mayo in your deviled eggs. (You see where I’m going here – it’s just an all-around wonderful mayo substitute.)
Mix it with stock or water until it is thin enough to use as a salad dressing. Blend it into mashed potatoes instead of butter or sour cream for added protein. Thin it with broth and toss it with warm noodles for a nutty sauce.
Get creative! What are some of your favorite uses for hummus?