Hummus

Hummus is a healthy dip made from chickpeas, tahini, and lemon. It’s rich in protein, fiber, and healthy fats.

Benefits:

• High in Protein: Great for muscle building and tissue repair.

• Rich in Fiber: Supports digestion and helps keep you full longer.

• Healthy Fats: From olive oil and tahini, these fats are good for heart health.

• Nutrient-Rich: Provides vitamins and minerals like folate, iron, and magnesium.

  
  

Hummus

Ingredients:

• Chickpeas:

  • Option 1: 1 cup dried chickpeas (yields about 3 cups cooked)

  • Option 2: 1, 15-ounce can chickpeas, drained and rinsed

• 3 tablespoons (1 medium lemon) lemon juice

• 2 tablespoons tahini

• ¾ teaspoon salt

• 6 ice cubes

• Optional* Extra-virgin olive oil (for serving)

• Optional* Paprika or cayenne (for serving)

  
  

Instructions:

Preparing Dried Chickpeas:

• Soak: If using dried chickpeas, soak them in plenty of water overnight or for at least 8 hours.

• Cook: Drain and rinse the soaked chickpeas. Place in a pot with fresh water (covering by about 2 inches), bring to a boil, then simmer for 1 to 1.5 hours or until tender. Optionally, add a pinch of baking soda to the water for softer chickpeas. Remove any foam that develops during cooking.

• Skin Removal (optional for creamier texture): After cooking, place chickpeas in warm water, rub to remove skins, skim off and discard the skins.

Using Canned Chickpeas:

• Prepare: Drain and thoroughly rinse the canned chickpeas to remove excess salt and sodium.

Making Hummus (for both options):

• Drain and Dry: Ensure chickpeas are well-drained and patted dry with a paper towel to remove excess moisture.

• Process: Transfer chickpeas to a food processor. Pulse into a fine texture, scraping down the sides as needed, about 20 seconds total.

• Blend: Add lemon juice, tahini, salt, and ice cubes. Blend until completely smooth, about 5 minutes. Taste and adjust with more lemon juice or salt if needed. Keep adding ice cubes if necessary.

• Serve: Spread the hummus onto a plate or into a bowl. Use the back of a spoon to create a swirl pattern around the edges of the hummus. Drizzle with olive oil and sprinkle with paprika or cayenne. Serve cool or at room temperature.

• Storage: Store leftovers in an airtight container; it'll keep for 3-5 days in the fridge.

• Sourcing: Tahini can be found at Middle Eastern markets, natural-food stores, or large supermarkets. The tahini I used was organic and more liquefied, giving the hummus a notably smooth consistency.

• Equipment: Using a food processor is recommended for achieving a smooth, creamy consistency efficiently.