A simple hummus recipe to keep you healthy

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

You will need a regular blender and some patience.

Scientists recommend eating 1.5 cups of legumes a week, which is 3 tablespoons of hummus a day. This will help you stay slim, avoid problems with the cardiovascular system and intestines.

What hummus is made of

Classic hummus is made from boiled chickpeas, olive oil, lemon juice, spices and tahini (sesame paste). You can also take canned chickpeas. This is, of course, faster, but the taste and aroma of the finished dish will differ from the original.

Ingredients

• 200 g dry chickpeas;
• salt to taste;
• 4 tablespoons of tahini (you can buy it or make it yourself, you can find the recipe just below);
• 1 lemon;
• 4 tablespoons olive oil
• ¼ – ½ teaspoon of ground cumin.

What else can you add to hummus?

The taste of classic hummus can be varied:

• garlic;
• greens (dill, parsley, cilantro, spinach, basil, tarragon);
• any kind of cheese;
• avocado;
• chilli;
• olives;
• sun-dried tomatoes;
• yogurt;
• various spices (ground black pepper, ground coriander, dried ginger, oregano, paprika, and so on).

Additional ingredients are mixed in a blender with the main ones until a homogeneous thick consistency.

How to make hummus

1. How to cook chickpeas

Soak the chickpeas in cold water overnight or for at least 8 hours. The water should be several centimeters higher than chickpeas.

Drain and rinse the chickpeas well. Pour it over with clean water and cook over low heat for 1, 5–2 hours, until the grains become soft. Add a little salt 10 minutes before the end of cooking.

Well-cooked chickpeas should be easy to knead with pressure.

Pour the liquid in which the chickpeas have been boiled into another container. Fill the chickpeas with cool water and, rubbing it with your fingers, peel it off. Then gently drain off the husk.

You can skip this step, but without the husk, the hummus will be more uniform. It will not affect the taste in any way.

2. How to make tahini

Sesame paste is available for purchase, but it can be difficult to find. But cooking it is not at all difficult.

Ingredients

• 80 g sesame seeds;
• 1 tablespoon sesame or olive oil
• salt is optional.

Preparation

Place the sesame seeds in a preheated skillet and toast, stirring occasionally, over medium heat until slightly golden brown.

Grind the cooled seeds in a blender, add oil and salt and continue whisking until smooth. You should have a slightly thin paste.

3. How to make hummus

Place the tahini in a blender, add the juice of a whole lemon, olive oil, salt and cumin and whisk lightly. Whisking the tahini first will make the sesame paste more creamy. Then add the chickpeas in portions and beat with a blender until smooth.

In the process, add a little of the liquid in which the chickpeas were boiled. You should have a thick, creamy paste. It can be salted to taste.

How to store hummus

Hummus can be stored in an airtight container in the refrigerator for up to a week. And in the freezer, he can lie no longer than a month.

What is hummus eaten with?

The traditional serving of this snack looks like this: put hummus on a serving dish, sprinkle with a little olive oil and sprinkle with paprika. You can garnish the hummus with nuts or chopped herbs.

Then pita, cut into triangles - a flat round cake, is dipped into hummus. But regular bread or even plain crackers will work as well.

There are other ways to use this dish as well. Vegetables are dipped into hummus, it is spread on pita bread or tortilla before adding the filling or served with meat as a sauce, added to pasta and even stuffed with eggs.

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