Mmmm Hummus
Updated February 2024 - added boiling the beans for the smoothest, softest hummus!
I’ve been making this hummus recipe for years! It’s a staple in the fridge! I love to add hummus to dishes as an alternative to dairy (mayo in particular) where it works.
Lots of people have their own favourite hummus recipe – this is mine!
Chickpeas are a fabulous source of plant-based protein and contain many beneficial nutrients and vitamins such as folate, iron and manganese, magnesium and potassium – the latter two support heart health. They are a source of fiber as well. Chickpeas support blood sugar control as they are low on the glycemic index and will not spike blood sugar levels.
Tahini is an anti-inflammatory, antioxidant and antibacterial. It is a paste made from toasted ground sesame seeds. It has a slightly nutty flavour. Tahini is a healthy fat and is a rich source of manganese and phosphorus and manganese, both are vital in bone health and tahini is also high in thiamine (vitamin B1) and vitamin B6, which play important roles in the body’s energy production. The components in sesame seeds cross the blood-brain barrier and have been identified to be beneficial for brain health and age-related cognitive degeneration.
Garlic has a myriad of medicinal qualities to support health.
Hummus is such a healthy food! Serve with cucumber rounds for a low carb, low-calorie snack, or with crackers of your choice. Spread hummus on a whole romaine lettuce leaf (as a crisp light refreshing alternative to bread) or on bread, top with sliced avocado and tomatoes, season with salt and pepper for a delicious and nutritious lunch!
Prep Time: 10 minutes / Total Time: 10 minutes / Servings: makes about 2 cups
Ingredients
1 can (540mL / 19 oz) Chick Peas (aka Garbanzo Beans)
2 cloves Garlic – minced (more if you like your hummus garlicky)
1/3 cup Tahini (sesame seed paste)
2 Tablespoons Lemon Juice
½ teaspoon sea salt
1 Tablespoon fresh Parsley – finely chopped or 1 heaping teaspoon dried Parsley
1 teaspoon Cumin
1 teaspoon Paprika (plus a pinch on top when serving - optional)
Freshly ground pepper - to taste
Olive oil to drizzle over top when serving – optional
Pine Nuts on top when serving – optional
How it’s Made:
Drain the garbanzo beans, reserving the liquid to make Mousse au Chocolate.
Put the garbanzo beans in a pot and cover with water by 2 inches. Bring to a boil and reduce heat to a simmer and let the beans boil for 20 minutes. Watch that the water doesn’t evaporate below the beans - add more if that happens and bring to a boil again. The skins will come off some of the beans and that’s ok. Drain. Boiling the beans will make the smoothest, softest hummus!
Place the garbanzo beans (including the skins that came off) and garlic in your food processor and process until ground into a mash.
Add the tahini, lemon juice and salt and process until smooth. If the mixture is too dry, add the liquid you reserved from the beans, a few Tablespoons at a time, until the mixture is smooth to your liking.
Add the remaining ingredients, the parsley, cumin and paprika, and process again to incorporate these ingredients. Add pepper to taste.
Serve with some olive oil drizzled over top, some toasted pine nuts and a sprinkle of Paprika.
Enjoy!
Variations:
Add 1 teaspoon turmeric (or to taste) in the blending with the other spices.
Add 1 teaspoon chili powder, or 1 teaspoon of hot sauce of your choice, for a spicier taste.
