Introduction
Hummus is a beloved Middle Eastern dish that serves as a versatile dip or spread made primarily from chickpeas (also known as garbanzo beans). Blended with tahini (a sesame seed paste), garlic, lemon juice, and olive oil, hummus is rich in flavor and nutrition. It’s not only delicious but also packed with protein and fiber, making it a healthy choice for snacking or as part of a meal. Hummus can be customized with various flavors, such as roasted red peppers or spices, and is typically enjoyed with pita bread, vegetables, or as a component in a mezze platter.
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed (or 1 1/2 cups cooked chickpeas)
- 1/4 cup tahini
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1-2 cloves garlic, minced
- 1/2 teaspoon ground cumin (optional)
- Salt to taste
- Water (as needed for consistency)
- Paprika or sumac (for garnish, optional)
Instructions
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Blend the Ingredients:
- In a food processor, combine the chickpeas, tahini, olive oil, lemon juice, minced garlic, and cumin (if using). Blend until smooth, scraping down the sides as necessary.
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Adjust the Consistency:
- While blending, gradually add water, one tablespoon at a time, until the hummus reaches your desired creamy consistency. Blend until fully combined and smooth.
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Season to Taste:
- Taste the hummus and adjust the seasoning with salt and more lemon juice if desired. Blend again briefly to incorporate.
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Serve:
- Transfer the hummus to a serving bowl. Drizzle with olive oil and sprinkle paprika or sumac on top for garnish.
Health Notes
- Hummus is a nutritious choice, rich in plant-based protein and fiber, making it great for heart health and digestive wellness. It is generally low in calories, but be mindful of portion sizes, especially if serving with calorie-dense items like pita chips.
How to Enjoy
- Hummus is best served with warm pita bread, fresh vegetables (like carrots, cucumbers, and bell peppers), or as part of a mezze platter. It can also be spread on sandwiches or wraps for added flavor and nutrition.
Tips
- Using Dried Chickpeas: If using dried chickpeas, soak them overnight and cook until tender before blending for a fresher taste.
- Flavor Variations: Experiment with different flavors by adding roasted red peppers, sun-dried tomatoes, or herbs like cilantro or parsley for a unique twist.
- Storage: Hummus can be stored in an airtight container in the refrigerator for up to a week. Stir well before serving if it has thickened.
- Serving Presentation: For a beautiful presentation, create a swirl in the hummus with the back of a spoon and drizzle with olive oil, then sprinkle with your favorite spices or chopped herbs.
