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If you’re anything like me, you’re on the lookout for healthy snacks that are quick and easy to prepare. Hummus is one such snack. For your family, for entertaining, or to to a potluck; this is one of those appetizers everyone will enjoy.
Hummus is a popular middle eastern dip and spread. ‘Hummus’ comes from the Arabic word for chickpeas, namely, ‘hummus’. It has become very popular in the western world and probably the world over in the recent past. Hummus is not only easy to make, but is very nutritious, is gluten free and is a good plant-based, protein rich food.
Table of Contents
Benefits of hummus:
- Good source of plant based protein
- Uses healthy oils such as olive oil and sesame paste, tahini.
- Is composed of several anti-inflammatory foods such as extra virgin olive oil, lemon, tahini and garlic.
- Is a good source of fiber.
- Can be used as a sandwich filling for a meatless lunch.
Ingredients:
- A can of garbanzo beans/chickpeas, un-drained or 1 cup dry chickpeas soaked overnight and cooked till soft, plus ¼ or more cup of water it was boiled in.
- 4 tbsp tahini or sesame paste
- 4 cloves garlic
- Juice of 1 lemon (less if you prefer less acidic flavor)
- Salt to taste
- ¼ tsp cayenne pepper
- 1-1 1/2 tsp ground cumin
- 1-2 tbsp olive oil
Instructions:
- Place all the ingredients in a blender or food processor.
- Blend the chickpeas, tahini,, garlic, salt and cayenne.
I enjoy using my new Instant Pot Ace Nova Blender. I just select ‘smoothie’ setting, and press start.
The result is a thick and smooth paste.
- Garnish with a pinch of cayenne,and a drizzle of olive oil.
Refrigerate for an hour or so to help it set.
Accompaniments:
- Pita bread wedges
- Vegetables, such as bell pepper, celery, zucchini, sugar snap peas, carrot sticks, etc.
Handy Tips:
- This is one of the few recipes in which I use canned beans. That is because it calls for a small amount of beans. The process of soaking and cooking isn’t worth the time, unless you are making in bulk.
- Optional: Garnish with parsley leaves. Cilantro leaves would also be fine, although they are not Middle-Eastern per se.
- If you are watching your salt intake, don’t add any salt to the recipe. The canned garbanzo/chickpeas have enough salt.
- By omitting the drizzle of olive oil at the end, you can reduce the fat content of the recipe.
- If you are allergic to sesame, you can substitute with oil, or any nut butter or peanut butter.
Comment below if you liked this recipe. Check out my Quinoa Salad recipe.
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I linked this post at:
https://confessionsofamotherrunner.com/summer-peach-heirloom-tomato-and-burrata-salad
https://awhiskandtwowands.com/gluten-free-vegan-smores-pop-tarts/
I love hummus!b It is one of my go to snacks. You are right-it’s really easy to make your own