A mainstay of my diet - delicious and healthy ... and so easy to make for yourself.
Hummus is one of my super foods - I have a tub in the fridge always. I used to buy it but these days I make it. I wanted to share my recipe with you.
First, I use dried chickpeas (or tinned if I didn't have time to soak and cook them in advance). Usually, I soak a big pack of dried chickpeas (16oz Goya brand from Krogers) overnight and cook them the following day. I divide the cooked chickpeas into four quart sized freezer bags and freeze them. I use one bag per batch I make.
You will need a blender - one with a bit of oomph!
To the blender add the following:
1. 2 tablespoons of sesame seeds - for a stronger flavour, toast the seeds first (I buy my sesame seeds from Big Lots - the Red Mill brand is really good and cheaper than most). If you use tahini, you'll probably need somewhere between 1 and 2 tablespoons.
2. Juice of one lemon or a tablespoon of aged white wine vinegar
3. A pinch of salt
4. A teaspoon of freshly ground black pepper
5. A tablespoon of Italian herbs
6. 1/2 teaspoon of cayenne pepper
7. 3 large cloves of garlic
8. 1/3 cup of olive oil
Blend until you have a smoothish paste. Then add the chickpeas slowly while blending, and more olive oil until you get the desired consistency. Taste and add more seasoning. If it gets too thick just add a 1/3 cup of cooled boiled water.
This basic hummus is delicious but you can use it to make all kinds of other dips. Some variations I typically use:
Add some sun-dried tomatoes or pitted black olives (or both!)
Add a roasted bell pepper or a roasted zucchini
Add a tablespoon of dried sunflower or pumpkins seeds
Add a teaspoon of chia seeds and mustard seeds
You may need to add more oil and or water depending on the consistency you like. I like it pretty thick.
Store in the fridge and use within the week (if it lasts that long!)
Tips
Stir in a tablespoon of olive oil if it begins to look a little dry or gets too thick
You can freeze hummus
Use as an alternative to classic pizza sauce
Thin down with vegetable stock for a great soup base
I have hummus everyday, usually with some tortilla chips or on a bagel. Chickpeas are low in saturated fat, and very low in cholesterol and sodium. They are also a good source of dietary fibre, protein and copper, and a very good source of folate and manganese.
Make your own hummus - it's cheaper than store bought, fun to make and you can dress it up just how you want. I also love making my own hummus because it's never exactly the same twice; if I feel the need, I can up the garlic or substitute with raw onion - so versatile.
Alp
First, I use dried chickpeas (or tinned if I didn't have time to soak and cook them in advance). Usually, I soak a big pack of dried chickpeas (16oz Goya brand from Krogers) overnight and cook them the following day. I divide the cooked chickpeas into four quart sized freezer bags and freeze them. I use one bag per batch I make.
You will need a blender - one with a bit of oomph!
To the blender add the following:
1. 2 tablespoons of sesame seeds - for a stronger flavour, toast the seeds first (I buy my sesame seeds from Big Lots - the Red Mill brand is really good and cheaper than most). If you use tahini, you'll probably need somewhere between 1 and 2 tablespoons.
2. Juice of one lemon or a tablespoon of aged white wine vinegar
3. A pinch of salt
4. A teaspoon of freshly ground black pepper
5. A tablespoon of Italian herbs
6. 1/2 teaspoon of cayenne pepper
7. 3 large cloves of garlic
8. 1/3 cup of olive oil
Blend until you have a smoothish paste. Then add the chickpeas slowly while blending, and more olive oil until you get the desired consistency. Taste and add more seasoning. If it gets too thick just add a 1/3 cup of cooled boiled water.
This basic hummus is delicious but you can use it to make all kinds of other dips. Some variations I typically use:
Add some sun-dried tomatoes or pitted black olives (or both!)
Add a roasted bell pepper or a roasted zucchini
Add a tablespoon of dried sunflower or pumpkins seeds
Add a teaspoon of chia seeds and mustard seeds
You may need to add more oil and or water depending on the consistency you like. I like it pretty thick.
Store in the fridge and use within the week (if it lasts that long!)
Tips
Stir in a tablespoon of olive oil if it begins to look a little dry or gets too thick
You can freeze hummus
Use as an alternative to classic pizza sauce
Thin down with vegetable stock for a great soup base
I have hummus everyday, usually with some tortilla chips or on a bagel. Chickpeas are low in saturated fat, and very low in cholesterol and sodium. They are also a good source of dietary fibre, protein and copper, and a very good source of folate and manganese.
Make your own hummus - it's cheaper than store bought, fun to make and you can dress it up just how you want. I also love making my own hummus because it's never exactly the same twice; if I feel the need, I can up the garlic or substitute with raw onion - so versatile.
Alp
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