Hummus is a delicious and healthy spread usually made from chickpeas and other ingredients such as sesame paste, olive oil, lemon juice etc. It’s very popular in the Middle East and in the Mediterranean.
This spread is a very good way to increase the consumption of legumes in your diet, as they are an excellent source of protein (combined with whole grains such as brown rice, for example, they form the perfect protein) and nutrients. It is also worth mentioning that legumes are a very affordable food group to eat!
I make hummus about 2-5x a month and it will last for several days at once. We use this spread not only with on our bread but also as a salad dressing and as a dip with sliced vegetables (perfect healthy movie snack).
- 1 can 400g chickpeas (400g with the liquid they are pre-soaked in)
- 2-3 tbsp extra virgin olive oil
- 1 heaped tbsp tahini
- 1/2 freshly squeezed lemon juice
- 1/2-1 tsp sea salt
- 1 tsp cumin seeds or powder
- 1 big clove of garlic, peeled
- about 3 tbsp cold water
- Drain the chickpeas and remove the shells for extra creaminess (I try to remove as much as possible)
- Add chickpeas, lemon juice, olive oil, tahini, cumin, salt and garlic into the food processor.
- Blend until you get a smooth consistency, scrape hummus down the walls of the food processor if necessary and blend again.
- Add about 3 teaspoons of cold water to get an even creamier mixture. It shouldn’t be too runny though.
- Serve with bread or vegetables. Leftovers will keep well in a sealed container in the fridge for up to 5 days.