Best Hummus Recipes
By Dr. Ben Kim on January 19, 2008
Chickpeas are one of the least expensive, nutrient-rich foods that you can eat. Chickpeas are rich in a number of nutrients, most notably folate (folic acid), manganese, tryptophan, copper, iron, and of course, healthy protein.
Due to their high folate and tryptophan content, chickpeas are an excellent food choice for women of child-bearing age and people who have trouble getting restful sleep.
Enjoy the many health benefits of chickpeas through our two favorite hummus recipes, found below.
Middle Eastern Hummus Recipe
Ingredients:
1 cup dried chickpeas (garbanzo beans), soaked overnight in plenty of water
2 garlic cloves
Juice of 1 large lemon
3 tablespoons extra-virgin olive oil, plus more for drizzling
3 tablespoons raw organic tahini
Sea salt
Ground cumin
Directions:
Drain chickpeas and cook them in a pot of simmering water until tender. Drain and set aside.
Combine chickpeas, garlic, lemon juice, extra-virgin olive oil, and tahini in a food processor and blend until ingredients come together into a thick paste.
With the food processor running, add a little water, about half a tablespoon at a time, until the hummus becomes smooth and creamy. Add sea salt, to taste.
Transfer creamy hummus into a bowl and dust with cumin. Drizzle with extra-virgin olive oil just before serving.
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Traditional Hummus Recipe
Ingredients:
1 can chickpeas (garbanzo beans), or 2 cups dry chickpeas
1 tablespoon raw organic tahini
1 garlic clove
Juice of 1 small lemon
Sea salt, to taste
Extra-virgin olive oil
Directions:
Rinse and bring canned chickpeas to a boil for one minute to help remove preservatives. If you use dry chickpeas, soak them in water overnight and cook until tender over low to medium heat.
After warming up chickpeas in a pot of boiling water and draining them, combine chickpeas and all other ingredients except extra-virgin olive oil in a food processor. As the ingredients blend together, add olive oil until desired consistency is reached.
Try both versions of hummus with toasted whole grain bread, sliced tomatoes, and lettuce. You can serve hummus at room temperature, cold, or warm; we prefer ours warm, right out of the food processor. Both versions keep well in an airtight container for several days in the refrigerator.
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Do you have your own favorite hummus recipe? Or a recipe for an entirely different dish that includes chickpeas? Please consider sharing your hummus and chickpea recipes with our readers by adding a comment to this article. Thank you.
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zucchini hummus
After years of eating garbanzo bean hummus and finding it hard to digest, I found this recipe for zucchini hummus, which is delcious! Give it a try...
Zucchini Hummus:
1 medium zucchini, chopped (about 1.5 cups)
2 Tbsp tahini
2 Tbsp lemon juice (fresh, if you can)
1/2 tsp garlic (1 clove)
1/4 tsp ground cumin
1/4 tsp paprika
1/4 tsp salt (or to taste)
add-ins
I also add in 2 tablespoons marinated artichoke hearts in the food processor. When it is done I will then stir in by hand 2 tablespoons frozen spinach (thaw, squeeze dry then chopped)
Delicious!
garbanzo bean soup
GARBANZO BEAN SOUP
This is a quick version of chickpea soup. It is a special treat in cold weather. Serves 6. 4 lg. potatoes 1 med. onion 1/4 tsp. saffron or any spice you like better. 2 cans garbanzo beans (Chick Peas) drained
In deep pot, saute onion in 1 tablespoon olive oil. Cube potatoes and add to pot. Add water to cover by 1 inch. Add all the rest and simmer 1 hour. Serve with hot French bread.
Hummus Recipe
Ingredients Makes 1 3/4 cups
1 15-ounce can chickpeas, drained
1 crushed garlic clove
1/2 teaspoon sea salt
1/4 cup lemon juice
1/4 cup tahini
1/8 tsp. cayenne pepper
Preparation
Rinse and bring canned chickpeas to a boil for one minute. Purée all the ingredients in a food processor or blender until creamy.
Hummous
The hummous I learned to make in Jerusalem contained only chick peas, tahini, salt, garlic, sour salt (citric acid -- called salt limon in the Old City), and water. It was served with a bit of olive oil drizzled on top and a shake of paprika. Eaten with pita, it was excellent.
More or less, the amounts are 1 cup cooked chick peas, 1/3 cup tahini, 1 clove garlic, 1/2 teas salt, 1/2 teas citric acid, water to desired consistancy. The proportions can be changed depending on how you like it. Best to make in a powerful blender unless you remove the skins with a seive, but it you don't mind a bit of texture, a food processor is OK. Remember that hot hummous is always thinner than cold hummous, so make it a bit thinner than you think necessary if you will be serving it cold.
Hummus
My wife and I like to add a touch of Lemon Oil(olive oil infused with lemon) to our hummus recipe. It adds a bit of zing in addition to the fresh lemon. Our recipe is quite similar to others here.
Peace,
Nathan
Black Bean Hummus
Black Bean Hummus Recipe
From Saad Fayed
INGREDIENTS:
• 1 can black beans, drained (15 oz)
• 1/4 cup tahini
• 1 tablespoon garlic, minced
• 1 tablespoon olive oil
• 1/4 tablespoon lime juice
• 1/2 teaspoon cumin
PREPARATION:
In a food processor, process all ingredients until smooth and creamy. If it is too thick, add half a teaspoon olive oil and a half teaspoon lime water. Serve immediately or store in refrigerator in airtight conatiner.
hummus
I use all the ingredients shown above and also add some chopped up cilentro.
Hummus
I use the same ingredients most of you mention & add some cumin (especially freshly roasted and then ground), and some yoghurt, which makes it very refreshing and smooth (as my friend Rebecca taught me). And here in the Philippines I use calemansi juice instead of lime or lemon juice: similar, but slightly different. Very nice!
Am definitely going to try the zucchini version as soon as I can find some again.
hummus
my daughter and I are blood type b (check out "eat right for your type" by dr. peter j. d'adamo - this book literally saved my life!) so we are unable to eat chickpeas or tahini but we developed the following recipe because we missed hummus so much. my daughter is a "tough sell" but this recipe is similar enough in taste to traditional hummus that she has been in hummus heaven ever since. we add 5 tbsp. extra virgin olive oil, 1/4 cup fresh lemon juice, 2 rounded tsp. minced garlic, 1/2 tsp. salt, 1/4 tsp. fresh ground peppercorns, 1 tsp. paprika and a small handful of fresh parsley to a blender then we add a small amount of partially drained navy* beans (we used a 14 oz. can) (*or any white bean preferred) and blend the mixture until smooth. continue to add small amounts of beans and blending until smooth until all the beans have been incorporated. pour out into a serving bowl and enjoy! for a thicker hummus, chill in the fridge for 30 minutes or so. we also found a delicious spelt pita bread that we lightly toasted and cut into triangles to eat with our hummus.
hummus
my daughter and i got lazy tonight, so instead of making our bean hummus in the blender, this time we just threw all the ingredients into a medium mixing bowl and "mulched" it with the hand held blender. we loved the coarser texture and the hits of flavour(canadian spelling)from all the ingredients. we also added a small pinch of fresh cilantro - woo hoo! so good!