Fast and Easy Hummus
|Chickpeas/Garbanzo beans||1 Cup (16 tbs) (canned or cooked at home)|
|Tahini sauce/Sesame oil||1 Tablespoon|
|Extra virgin olive oil||5 Tablespoon|
|Lemon juice||2 Tablespoon|
|Garlic||2 Clove (10 gm), chopped finely|
|Water||1 Tablespoon (if required) (Optional)|
|Salt||1⁄2 Teaspoon (or to taste)|
|Cracked black pepper||1 Teaspoon (or to taste)|
|Paprika/Red chili powder||1 Teaspoon (for garnishing)|
1. In a food processor or a blender jar, tip in the chickpeas, add the tahini, garlic, olive oil and lemon juice.
2. Blend until the chickpeas are pulverized.
3. Season with salt and pepper and blend until smooth. You may add a little water if you like a thinner consistency.
4. Spoon the hummus into a dip bowl and garnish with a generous pinch of paprika.
5. Serve with carrot sticks.
I normally use pre-cooked chickpeas that I buy in a glass jar, if you can only find tinned chickpeas I encourage you to choose BPA free wherever possible.
Tahini is the magic ingredient that really brings the hummus alive. It’s made from sesame seeds and well worth investing in as it keeps for ages in the fridge. It brings a creamy smoky flavour that elevates the hummus from a bland chickpea paste to a thing of beauty!
If you don’t have tahini then try using sesame oil. I tried it once when I ran out of tahini and has promised to bring hummus to a party, it was a huge hint!
Hummus variations: Once you’ve mastered the basic recipe I outline in the video you can customize it to your taste by:
Making it creamier, lighter and fluffier by adding water
Experimenting with adding avocado, roasted peppers and sun dried tomatoes
Garnishing by sprinkling cumin seeds, paprika or olive oil on top
Serving size: Complete recipe
Calories 1512 Calories from Fat 832
% Daily Value*
Total Fat 91 g139.4%
Saturated Fat 7.3 g36.3%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1096.9 mg45.7%
Total Carbohydrates 135 g45.1%
Dietary Fiber 38.9 g155.4%
Sugars 22.8 g
Protein 42 g83.4%
Vitamin A 55.9% Vitamin C 49.2%
Calcium 29.3% Iron 84.9%
*Based on a 2000 Calorie diet