ingredients
  • Chickpeas ½ cup, raw and uncooked
  • Sesame seeds 2½ tablespoons, soaked in water
  • Juice of 1 medium size lemon
  • cloves large garlic 6, peeled and roughly chopped
  • Salt 1½ teaspoons • 1 kcal
  • Cold Water ¾ cup
  • Extra virgin olive oil ¾ cup
  • Cumin powder 2½ teaspoons
Calories refers to 100 gr of product

Hummus is a delicious, healthy and smooth recipe. It is very easy to make and can be served warm or cold as it adapts to all kind of preparations.

It is perfect used as a dip, but you may also serve hummus as a spread on your toasts, sandwiches, or a marinade or curry base for meat preparations. It is quite versatile, isn’t it?

What is hummus?

Hummus is a Mediterranean dish, probably imported from Greece, which nowadays can be found in many variations.

This recipe is very healthy and it only takes a few minutes to complete. It is made up of five main ingredients: chickpeas, tahini, olive oil, lemon juice and garlic. Each of them gives a new flavor that balances perfectly with the others.

Hummus variations

It is possibile to give new flavors to this traditional homemade recipe by adding toppings such as roasted red pepper, pesto or roasted garlic. You may vary the recipe by replacing chickpeas with black beans or by mixing beets to create unique dishes.

Instructions

Wash and soak the chickpeas in 3 cups of boiling water for at least an hour. Soak the sesame seeds in half cup of boiling water for 30 minutes. Now, boil the chickpeas in a pressure cooker or a pan until well cooked and the skin peels off easily.

Drain the water and let chickpeas cool to room temperature. In a grinding jar, add the boiled chickpeas and blend them well with cold water until paste. Gradually, add cold water in the jar. Drain the sesame seed and add to the chickpeas paste, then grind everything again until smooth. Add the lemon juice, garlic, salt, cumin powder and mix.

Gradually, pour the olive oil (keep 1 tablespoon separately in another bowl) into the hummus mixture and blend all the ingredients until creamy. Drizzle the remaining olive oil on top. Serve hummus with whole wheat pita bread or raw vegetables. Enjoy!

Tips

  1. You may also use the unsalted canned chickpeas.
  2. Add more water to boil chickpeas, if required and peel them to obtain a smoother texture.
  3. You can replace tahini with other nut butters.

Nutritional information (per serving): 174 Calories, 17.5g Total fat (2.4g Saturated fat, 1.9g Polyunsaturated fat, 12.4g Monounsaturated fat), 0mg Cholesterol, 385.3mg Sodium, 44.3mg Potassium, 4.2g Total carbohydrates (0.9g Dietary fiber, 0.1g Sugars), 1.1g Protein