The Humble and Healthy Hummus

Hummus is easy to make, extremely flavorful, and relatively healthy, especially when compared with sour cream based dips. There are many variations, but my favorite is still the basic hummus recipe.

Basic Hummus Recipe

  • 1 16 oz can of chickpeas (garbanzo beans)
  • 1/4 cup liquid from the can of chickpeas
  • 3-5 tablespoons fresh lemon juice (depending on taste)
  • 1 1/2 tablespoons tahini  (sesame seed paste, you can buy it or make it*)
  • 2 cloves garlic, crushed  (fresh tastes best)
  • 1/2 teaspoon salt
  • 2 tablespoons olive oil

Preparation:

  1. Drain chickpeas and set aside liquid from can.
  2. Combine remaining ingredients in blender or food processor. (food processor works best)
  3. Add 1/4 cup of liquid from chickpeas. (more or less, the amount of liquid you add depends on how thick/thin you want your dip.)
  4. Blend for 3-5 minutes on low until thoroughly mixed and smooth.
  5. Add a small amount (1-2 tablespoons) of olive oil to the mixture and mix well.

Hummus is great with vegetables, pita chips, or my favorite–restaurant style tortilla chips.  Enjoy!

*If you have sesame seeds–like the packages you buy at a health food store–to make the paste you just drop a handful of sesame seeds into your coffee grinder (make sure you clean it well first).  Grind until it forms the consistency of peanut butter.  That’s it.

© Wade Kingston

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