Hummus

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This Middle Eastern staple has made its way all around the world and is a huge hit! This perfectly flavored chickpea puree provides fiber, protein, and healthy omega 3 fats that are filling, satisfying, and perfectly low in calories. Chickpeas are quite high in fiber, protein, folic acid, magnesium , and zinc and are great for reducing cholesterol and blood sugar.  Hummus makes an excellent spread in sandwiches or a dip for veggies, which makes it a filling snack but lower in fat than mayo, ranch dressings, and other less healthy options.  No wonder this dip is so popular! I love my hummus extra lemony and garlicky, and that’s the beauty of making this easy dish at home- you can add as much or as little flavor as you want. You can vary the flavor, color, and texture by including preferred vegetables such as parsley, beets, roasted red peppers, carrots, or my favorite:  cilantro with jalapeƱo! Hummus is traditionally prepared with tahini paste, which is basically sesame seed butter. 

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As with all of my recipes, I do not use any canned products here, and try to keep everything as natural and homemade as possible. Nothing is more satisfying than enjoying something perfectly concocted in your kitchen and knowing exactly everything that is inside.

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I start with 1/2 cup of dried garbanzo beans or chickpeas. These should be sorted for stones or dirt and washed. Many people need to soak the beans overnight before boiling the next day, but if you use a pressure cooker like I do, no need for that hassle! Simple toss the chickpeas into your pressure cooker, cover with water, add a quarter of an onion, and cook on high pressure for 1 hour. Do not add salt in the pressure cooker as it inhibits cooking. Once the peas are cooked, its as simple as pureeing the little gems with tahini paste in your blender with your favorite spices and flavors! The basics that I must include are salt, pepper, cumin, paprika, garlic, olive oil, and lemon juice. Its important to reserve some of the water the chickpeas cooked in or have fresh water on hand to thin out the hummus as needed. I forgot about the water at first and had a very THICK dip to start with (it happens!). But no worries,  this is something you can vary depending on how thick or thin your prefer your hummus to be. This dish is really fool proof! When in doubt, start with a little and add more as needed šŸ™‚ I make my hummus in a flash with my trusty Vitamix blender, which does require at least 1/4 cup of water in order to pull all the ingredients downward into its funnel of fury shredding every ingredient into a silky smooth dip!

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Hummus
Serves 4
A delicious and healthy chickpea puree dip with sesame paste, lemon and garlic
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Prep Time
10 min
Cook Time
1 hr
Total Time
1 hr 10 min
Prep Time
10 min
Cook Time
1 hr
Total Time
1 hr 10 min
Ingredients
  1. 1/2 c dried chickpeas (AKA garbanzo beans)
  2. 3/4 c water
  3. 1 small onion, quartered
  4. 1 tsp salt
  5. 1/4 tsp pepper
  6. 1/4 tsp cumin
  7. 1/4 tsp paprika
  8. Juice of 2 lemons
  9. 4-6 cloves of garlic
  10. 1 tbsp olive oil + 1 tsp for drizzling
  11. 2 tbsp of tahini paste (sesame seed butter)
  12. parsley for garnish
Instructions
  1. Sort the chick peas for dirt, stones, or old pieces and wash well. Place chickpeas into pressure cooker and cover with water, about 1 inch above the peas. Add 1 quarter of an onion and cook over high pressure for 1 hour. Do not add salt until after the beans cook. Once done cooking, allow the pressure to release naturally.
  2. Strain the chickpeas and reserve some of the liquid for thinning out the puree (or you could use fresh water).
  3. Pour 1/4 c water or cooking liquid from the chickpeas to a Vitamix blender or food processor. Reserve some whole chickpeas for garnish and add the rest into the blender.
  4. Add Tahini paste, lemon juice, salt, pepper, cumin, paprika, and garlic cloves. Pulse to combine all ingredients, then puree on high until the mixture is smooth. If using a Vitamix, it is helpful to use the patented push stick to move everything downward into the blades. Add more water if needed to thin it out. Add the olive oil at the end and pulse again until well combined. Taste and add more lemon or garlic to your preference. I usually have at least 6 garlic cloves in mine because we love the taste!
  5. Spoon the hummus onto a serving platter, carve lines into the top with a fork or butter knife and drizzle olive oil on top. The oil will settle into the lines. Sprinkle paprika, chopped parsley, and arrange the reserved whole chickpeas in the center to garnish.
  6. Serve with cucumbers, or any favorite veggies, pita bread, crackers, or spread onto sandwiches!
Notes
  1. While the chickpeas are cooking, roast a red pepper in the oven for 30 minutes at 350 degrees and add to the blender to make roasted red pepper hummus. Or you could add 1/4 cup cilantro leaves and half a jalapeƱo pepper to make a zesty, spicy green hummus!
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