Hummus: A Delicious and Nutritious Dip
Hummus is a popular dip made from cooked chickpeas, tahini (a paste made from sesame seeds), olive oil, lemon juice, garlic, and other seasonings. It is a staple in Middle Eastern cuisine and has gained popularity in many parts of the world due to its delicious taste and health benefits.
One of the key ingredients in hummus is chickpeas, also known as garbanzo beans. Chickpeas are a rich source of protein, fiber, vitamins, and minerals, making them a great addition to any diet. They are particularly high in folate, iron, and zinc, which are important nutrients for maintaining a healthy immune system and preventing anemia.
Tahini, another main ingredient in hummus, is a good source of healthy fats, protein, and minerals like calcium and magnesium. It also contains antioxidants and anti-inflammatory compounds that may have health benefits.
The combination of chickpeas and tahini in hummus provides a good balance of protein, healthy fats, and fiber, making it a filling and nutritious snack. Additionally, the olive oil used in hummus is a good source of heart-healthy monounsaturated fats.
Hummus is also very versatile and can be customized to suit different tastes. Some people prefer a tangier hummus with more lemon juice, while others like a spicier version with added chili pepper or cumin. It can be served as a dip with pita bread, crackers, or raw vegetables, or used as a spread on sandwiches and wraps.
In recent years, there has been some controversy surrounding the origin of hummus, with both Lebanon and Israel claiming it as their national dish. However, regardless of its origins, hummus is enjoyed by people all over the world and has become a beloved food in many cultures.
Hummus is a delicious and nutritious dip that is easy to make at home and can be enjoyed in a variety of ways. Its combination of chickpeas, tahini, and olive oil provides a healthy balance of protein, healthy fats, and fiber, making it a filling and satisfying snack. So next time you’re looking for a healthy and flavorful dip, give hummus a try!
This recipe uses canned chickpeas, drained and rinsed, but if you want to take this to the next level, use dry fresh chickpeas (garbanzo beans). How much you ask? Well, according to the website Serious Eats, one 15 oz can is equal to ¾ cups of dry beans. Me? I’m going to use a whole cup. Submerge them in cool fresh water (cover about 4 inches deep) and place them in the fridge overnight. The next morning you will be greeted by soaked chickpeas, but wait, we’re not done yet. Drain (save the liquid for other use) and rinse and put them on the stove with fresh water and simmer for about 2 hours (or 20 minutes on high in a pressure cooker) or until tender. Remove from heat and cool before proceeding with the recipe. Cool, huh?
Culinary Techniques:
- Blending: The primary culinary technique used in making hummus is blending. The chickpeas, tahini, garlic, lemon juice, olive oil, cumin, salt, and water are all blended together in a food processor until they form a smooth and creamy dip.
- Adjusting seasoning: After blending the hummus, it is important to taste and adjust the seasoning as needed. This involves adding more lemon juice, salt, or cumin to taste, depending on the preferences of the cook and the desired flavor profile of the hummus.
- Drizzling: Once the hummus is ready, it can be served by drizzling a little extra olive oil on top, along with any other desired toppings such as chopped fresh parsley, paprika, or pine nuts.
Simple, right?
Overall, the techniques used in making hummus are relatively simple and straightforward, with the focus being on achieving a smooth and creamy consistency and adjusting the seasoning to taste.
Tips and tricks:
- Use high-quality ingredients: The quality of the ingredients used in hummus can greatly affect its flavor and texture. Use fresh, high-quality chickpeas, tahini, and olive oil for the best results.
- Cook the chickpeas well: If you are using dried chickpeas, make sure to soak them overnight and cook them until they are very tender. Overcooked chickpeas will result in a smoother and creamier hummus.
- Save some of the chickpea liquid: Reserve some of the liquid from the canned or cooked chickpeas to use in the hummus. This can help to achieve a smoother texture and improve the flavor of the hummus.
- Blend the hummus for a long time: The longer you blend the hummus, the smoother and creamier it will be. You may need to stop and scrape down the sides of the food processor bowl a few times to ensure that all the ingredients are well blended.
- Adjust the seasoning to taste: Hummus should be well-seasoned, so taste it after blending and adjust the seasoning as needed. Add more lemon juice, salt, or cumin to taste.
- Serve the hummus at room temperature: Hummus tastes best when it is served at room temperature, so take it out of the refrigerator at least 30 minutes before serving.
This recipe makes 16 2 oz servings, but if you’re like me, you scoop about 2 ounces on a slice of pita bread, so I offer the nutritional information with a grain of salt, or a sesame seed. (grin) (Basically, you’re looking at about 35 calories per ounce or 280 per cup.)
based on a serving size of 2 tablespoons:
- Calories: 70
- Total Fat: 5 grams
- Saturated Fat: 1 gram
- Trans Fat: 0 grams
- Cholesterol: 0 milligrams
- Sodium: 105 milligrams
- Total Carbohydrates: 5 grams
- Dietary Fiber: 1 gram
- Sugars: 0 grams
- Protein: 2 grams
Please keep in mind that this is an estimate and the actual nutritional information may vary slightly depending on the brands of ingredients used and other factors. Additionally, the nutritional information does not include any additional toppings that may be added to the hummus, such as olive oil, parsley, or pine nuts.
Bonus Recipe Today: Pita Bread: Simple and Easy
Hummus
Equipment
- 1 Food Processor
Ingredients
- 1 can 15 ounces chickpeas (also known as garbanzo beans), drained and rinsed
- 1/4 cup tahini sesame seed paste
- 2-3 cloves garlic minced
- 3 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- 1/2 teaspoon ground cumin
- 1/2 teaspoon salt
- 2-3 tablespoons water (or liquid from drained chickpeas)
- Optional toppings: extra olive oil chopped fresh parsley, paprika, pine nuts
Instructions
- In a food processor, combine the chickpeas, tahini, garlic, lemon juice, olive oil, cumin, and salt.
- Blend until the mixture is smooth, stopping to scrape down the sides of the bowl as needed. If the hummus is too thick, add water one tablespoon at a time until it reaches the desired consistency.
- Taste the hummus and adjust the seasoning as needed, adding more lemon juice, salt, or cumin to taste.
- Transfer the hummus to a serving bowl, and drizzle with a little extra olive oil and your choice of toppings, if desired.
- Serve with pita bread, crackers, or raw vegetables for dipping.
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