10-Minute Hummus Recipe

Hummus RecipeHummus is a perfect refrigerator staple; rich in both protein and fiber and endlessly versatile. But, hummus is simply smashed up and flavored chickpeas, also known as garbanzo beans. So, if you can push the “on” switch of your food process or blender, you can quickly make a preservative-free hummus for about half the cost of packaged hummus.Hummus Recipe Ingredients

I prefer to use organic dried chickpeas, mostly because I cannot always find organic chickpeas with a BPA-free can lining. Dried chickpeas also tend to cost about half the price of the canned version. Canned chickpeas will work fine for hummus, but have significantly more sodium than dried chickpeas. So, rinse them well if sodium is a concern.

INGREDIENTS:

  • 2 cups cooked chickpeas or one 15-ounce can chickpeas (preferably organic)
  • 3 tablespoons fresh lemon juice (juice of 1 large lemon)
  • 1/3 cup organic tahini
  • 1/2 to 1 fresh garlic clove minced or 6 roasted cloves
  • 2 tablespoons olive oil
  • 1/2 teaspoon sea salt, more to taste
  • 1 teaspoon cumin
  • Up to 1/2 cup water
  • olive oil for drizzling on top
  • Paprika or chopped parsley for sprinkling on top

DIRECTIONS:

Hummus Recipe in Progress

  1. Adding Chickpeas into Hummus RecipeAdd tahini to a food processor or blender, whipping air into it for about one minute.
  2. Add all remaining ingredients (but only half the water), except the chickpeas and process for another minute.
  3. Add the drained chickpeas, half at a time, scraping the sides of the bowl as needed.
  4. Add enough of the remaining water until the hummus has a smooth texture.
  5. Enjoy with veggies, crackers or, my favorite, “cigars” with or without greens.

To Skin or Not Skin Chickpeas?Hummus Seaweed Wrap  Inspired Taste  put an end to this debate. Their experiment showed no difference in hummus texture using skinned or unskinned chickpeas using a food processor. I have noticed a slight difference in texture when using a blender, but not enough of a difference to merit the time it takes to remove the skins.

Convenience Tip: Cooking Chickpeas? Make a Double Batch!

Chickpeas can be frozen in an airtight container for about a month. Add whole to soups or sauces for extra protein and texture. I love using them with leftover Indian food, or rather the extra sauce leftover from take-out, which simply cannot go to waste! This extends the dish and your food dollars, creating a fast, vegetarian snack or meal. Also, roasted chickpeas, they also make for a quick and healthy snack.

Nutritional Comparison of Dried Versus Canned Chickpeas

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