Traditional hummus is made from a blend of chickpeas, olive oil, tahini (sesame paste), lemon juice and spices. It generally offers more vitamins and minerals than many other dips or spreads. Hummus also contains the “trifecta of macronutrients”—healthy fat in the form of extra virgin olive oil, protein and fibre—that keep you full and satisfied, which is key to maintaining a healthy weight.
The recipe below is from The Best Recipes in the World by Mark Bittman.
You can make hummus without tahini; it will be a little looser and less complex tasting but still good.
- 2 cups drained well-cooked or canned chickpeas liquid reserved
- 1/2 cup tahini sesame paste, optional, with some of its oil
- 1/4 cup extra-virgin olive oil plus oil for drizzling
- 2 cloves garlic peeled, or to taste
- Salt and freshly ground black pepper to taste
- 1 tablespoon ground cumin or paprika or to taste, plus a sprinkling for garnish
- Juice of 1 lemon plus more as needed
- Chopped fresh parsley leaves for garnish
Put everything except the parsley in a food processor and begin to process; add the chickpea liquid or water as needed to allow the machine to produce a smooth puree.
Taste and adjust the seasoning (I often find I like to add much more lemon juice). Serve, drizzled with the olive oil and sprinkled with a bit more cumin or paprika and some parsley.
The Best Recipes in the World by Mark Bittman. © 2005 by Mark Bittman. Published by Broadway Books. All Rights Reserved.