Hummus, the great Middle Eastern dip or accompaniment, has been near the top of the list of healthy eaters almost forever and I can understand why. Because, apart from being a high protein healthy food, it is so yummy.
I suspect almost everyone out there can make a pretty mean bowl of hummus when needed, but this version is really smooth in texture and tastes just great so why not give it a try. It is so easy to make and so good to eat.
It is the ideal lazy lunch on a weekend which is both full of flavour and also very nutritious. Serve it with carrot, celery and Lebanese cucumber sticks or try a good dollop wrapped in a fresh Cos lettuce leaf. The crunch of the lettuce with the super smooth hummus is almost too much to bear. A nice crisp white to wash it all down will complete the taste sensation admirably.
The secret to this really smooth hummus all comes down to the processing and in what order the ingredients are added.
And just in case you need a little bit more proof and encouragement to convince you that hummus, this incredibly healthy and popular Middle Eastern dip is so good for you, then have a read of this article from HealthLine: Is Hummus Healthy? 8 Great Reasons to Eat More Hummus.
So here’s what you need and how to do it:
¼ cup tahini
¼ cup lemon juice (can also use lime juice)
1 to 2 cloves of garlic peeled & chopped (depending on size and how much you like garlic) or use oven roasted garlic for extra depth of flavour
2 tbs extra virgin olive oil (for some extra punch use half chilli oil)
½ tsp ground cumin
½ tsp salt flakes or good sea salt
400 gm tin of chick peas rinsed and drained (try it with cannellini beans for a change)
2 to 4 tbs water.
Here’s How to Make the Hummus:
Put the tahini and lemon juice in a processor and process for 1 minute.
Scrape down the sides and then add the garlic, olive oil, cumin and salt. Process for 1 minute then scrape down the sides and process for another minute.
Add half the chick peas and process for 1 minute. Then scrape down the sides and add the rest of the chick peas and process for another 1 to 2 minutes until smooth.
To make the hummus really smooth now add 2 to 3 tbs of water and process. If the mix appears a little dry then add a bit more water but do this gradually until you have the desired consistency.
I sometimes find you need to add some of the water when adding the second half of the chick peas as it can become quite dry at this stage.
Serve in a nice colourful bowl with a sprinkle of paprika (hot, sweet or smoked) and a drizzle of olive oil and Pita Bread crackers.
To make the crackers split the Pitas into two halves and either tear or cut them into dipper size pieces and lightly spray with olive oil on both sides. Place on an oven tray in a 180 degree oven until crisp. Usually about 3 to 4 minutes on each side.
The beauty of hummus is you can brand it with your own personal touch of flavours.
For example, add ½ to ¾ of a cup of mashed pumpkin, experiment with different herbs and spices (a good pinch of Moroccan is nice), add a bottle of artichoke hearts, fire it up with some fresh red chillies, add some sundried tomatoes or roasted bell peppers (capsicum).
I even know people who add 2 or 3 tablespoons of peanut butter. And if you like it a bit creamier in texture then simply put in ½ a cup of Greek yoghurt. This also makes a nice dressing for baked chicken breast and salad dishes as well. The list is only as long as your imagination allows.
Don’t forget to let me know your favourite.
Cheers – John – your Active Ageing Mentor and Coach.
P.S. Don’t forget to like and share with a friend. Thanks.