HOW TO: HUMMUS
Hummus is my go-to party-dip, sandwich spread, and side-dish. It is an easy-to-make Middle Eastern bean dip. Traditionally, Hummus dip is made with cooked chickpeas, Tahini, olive oil, and lemon juice. You can use other cooked beans, such as black beans, black-eyed peas, or cannellini beans (white kidney beans).
For this recipe, I am sticking with chickpeas. Chickpeas are naturally low in fat, so using a good quality extra virgin olive oil is recommended to smooth out the texture and add flavor. They are also a good source of protein, fiber, and iron. Chickpeas have 6 grams of protein, 4 grams of fiber, and 1.4 mg of iron per serving. It is naturally sugar and cholesterol-free.
HOW TO MAKE HUMMUS
Hummus can be rather expensive if you buy it in the store. So, I typically make mine at home. It is inexpensive and easy to make. All you need is a 15-ounce can of Chickpeas – rinsed and drained, three tablespoons water, two tablespoons of olive oil, one Tablespoon plus one teaspoon of lemon juice, one Tablespoon minced garlic, ¾ teaspoon of powdered cumin, ½ teaspoon or less of salt, and a dash of ground cayenne pepper. Reserve a few of the chickpeas for garnish.
Put all the ingredients into a blender or food processer and blend until you achieve the desired consistency. Blend less for chunky Hummus and blend more for smooth Hummus. If you want extra smooth Hummus, add another tablespoon of olive oil. Place in a bowl and garnish. I know what you are thinking - where is the Tahini (sesame paste)? I purposely left it out of this recipe. Sometimes you want Hummus, but you don’t have Tahini. I want to show you that you can have delicious Hummus without the creamy sesame paste. If you have Tahini on hand, add one Tablespoon of the paste and eliminate ½ Tablespoon olive oil and ½ teaspoon of lemon juice. Tahini is another excellent source of protein and has terrific anti-aging benefits.
If this Hummus lasts longer than thirty minutes after making it (yep, it is that good), store it in the refrigerator in an airtight container. It can last 3-5 days in the fridge and 6-8 months in the freezer. I find myself snacking on Hummus before I get it to the refrigerator. Carrot sticks, celery stalks, cucumber slices, cauliflower and broccoli flowerets, green and red bell pepper slices, pita, or bagel chips are all good for dipping. Papa Paige spreads Hummus on a large spinach wrap, then layers green pepper, lettuce, carrots, spinach, and sliced black olives for a filling and quick-to-make wrap sandwich.
KEEP YOUR OPTIONS OPEN
To keep things simple without sacrificing my options, I like making a single batch from one can of beans and the place in two smaller containers with various toppings. For today, I wanted something to add a kick. I used smoked paprika, dried parsley, and chickpeas to top one bowl and chili flakes, ground cayenne pepper, and chickpeas on top of the other. If you want a more luxurious mouthfeel, drizzle extra-virgin olive oil as a finish to your garnish.
Don’t just stop with the toppings. When you make your Hummus, the possibilities of flavor combinations are almost endless. For example, if you use black beans instead of chickpeas, try adding ½ Tablespoon of chili powder, a full tablespoon of cumin, and a top with diced tomato and a few pulled cilantro leaves. If you use white beans instead of chickpeas, try adding one teaspoon of onion powder and a ½ teaspoon of Italian seasoning instead of cumin and top with chopped cucumber and a drizzle on Italian salad dressing.