Hummus is a smooth and creamy Mediterranean dip made from chickpeas, tahini, garlic, and lemon juice. Rich in protein and fiber, this nutrient-packed spread is a healthy and delicious option for dipping vegetables, spreading on sandwiches, or serving with pita. It’s simple to make at home, and its velvety texture and vibrant flavor make it a crowd favorite.
Health Benefits:
- Protein and Fiber: Chickpeas provide a great source of plant-based protein and fiber, making hummus filling and nutritious.
- Healthy Fats: Tahini and olive oil offer healthy fats that promote heart health and help with nutrient absorption.
- Antioxidants: Lemon juice and garlic provide antioxidants, contributing to overall wellness.
Nutritional Highlights:
- High in Protein (from chickpeas and tahini)
- Rich in Healthy Fats (from olive oil and tahini)
- Good Source of Fiber (from chickpeas)
- Naturally Gluten-Free and Vegan
Nutritional Information (Per Serving – 1/4 cup):
- Calories: 120
- Protein: 4g
- Fat: 8g
- Carbohydrates: 8g
- Fiber: 2g
- Calcium: 4% of daily value
- Iron: 6% of daily value
Ingredients:
- Cooked Chickpeas: 1 ½ cups (or one 15-oz can, drained and rinsed)
- Tahini (Sesame Paste): 1/4 cup
- Garlic: 1-2 cloves, minced
- Fresh Lemon Juice: 2-3 tbsp (adjust to taste)
- Olive Oil: 2 tbsp (plus extra for drizzling)
- Ground Cumin: 1/2 tsp
- Salt: To taste
- Ice-Cold Water: 2-3 tbsp (for smoother texture)
- Ground Paprika: For garnish
- Fresh Parsley: For garnish (optional)
Recipe Instructions:
1. Prepare the Chickpeas
If using canned chickpeas, drain and rinse them under cold water. For an extra smooth texture, peel the chickpeas by gently rubbing them between your fingers to remove the skins. If using cooked chickpeas, skip to the next step.
2. Blend the Base
In a food processor, combine the chickpeas, tahini, minced garlic, lemon juice, olive oil, ground cumin, and salt. Blend for 1-2 minutes until smooth. Scrape down the sides of the bowl as needed.
3. Adjust the Texture
With the food processor running, slowly add 2-3 tablespoons of ice-cold water until the hummus becomes light and creamy. Blend for another 1-2 minutes to achieve a silky smooth texture.
4. Taste and Adjust
Taste the hummus and adjust the seasoning. Add more lemon juice or salt if needed. Blend again for 30 seconds if additional ingredients are added.
5. Serve and Garnish
Spoon the hummus into a shallow serving bowl. Drizzle with extra virgin olive oil, sprinkle with paprika, and garnish with fresh parsley. Serve with pita bread, fresh veggies, or as a spread.
Tips and Tricks:
- Extra Creamy Hummus: To achieve ultra-smooth hummus, peel the chickpeas by gently squeezing each chickpea to remove the skin. Though time-consuming, this step creates a silky texture.
- Tahini Quality: Using high-quality tahini makes a huge difference in flavor and consistency. Look for tahini that is smooth and pourable.
- Cold Water: Adding ice-cold water while blending creates a fluffier, creamier hummus without thinning it out.
- Garlic: Adjust the amount of garlic based on your preference. Roasted garlic can be used for a milder flavor.
