Hummus is a Middle Eastern dip that is gaining in popularity due to its healthy ingredients and delicious taste. Hummus is quite versatile as well, due to the array of other ingredients that can be added to the basic recipe. In addition, you can use this delicious dip with raw vegetables like celery sticks and carrot slices, raw summer squash, pita bread, crackers, even added to tuna salad for a tasty, nutritious treat.
The basic recipe calls for 6 ingredients: chickpeas, olive oil, garlic, lemon juice, sea salt, and tahini. Chickpeas are high in plant-based in protein and fiber. They help to make you feel full and to improve digestion. Traditionally hummus is made with extra virgin olive oil, however, if that is unavailable you can use any cold pressed olive oil. Be sure to avoid using olive oil blends as this will not improve the taste. Raw garlic acts as an anti-fungal, anti-oxidant, anti-inflammatory, and anti-viral. Lemon juice has an alkalizing effect on the body. Additionally, lemon juice helps to increase immunity, boost digestion, and to help keep blood sugar levels stable. Sea salt helps to keep fluid levels balanced and to stay hydrated, and provides sodium levels that help to balance potassium intake. Tahini is made of ground sesame seeds. Sesame seeds also have important beneficial properties, including antioxidant Vitamin E, that can help reduce risks associated with insulin resistance, heart disease and cancer.
Here is the basic recipe for hummus.
1 (15-ounce) can chickpeas (roughly 2 cups drained, cooked chickpeas)
3 tablespoons extra-virgin olive oil
3 tablespoons tahini
1 1/2 tablespoons lemon juice
1 small clove of garlic, roughly chopped
1 teaspoon sea salt
1. Drain and rinse the chickpeas: Drain the chickpeas into a strainer and rinse under cool running water.
2. Combine all ingredients.
3. Blend hummus until smooth.
4. Taste and adjust seasonings. Add more of any of the ingredients to taste. If your hummus is too stiff, add more lemon juice or olive oil to thin it out and make the hummus creamier.
5. Covered, it will last refrigerated up to a week if olive oil is drizzled over the top.
Additional ingredients to change up the taste could include any of the following:
roasted red pepper
eggplant (baba ghanoush)