Guest Author - Sandra Lee Garth
Over the years, hummus has gained in popularity and more people are enjoying the robust taste and texture of it. The two main ingredients of hummus are ground chickpeas and tahini. The popularity of hummus can be attributed to not only the taste, but the health benefits as well. Chickpeas have no saturated fat, and no cholesterol. This means that a moderate indulgence will not increase your risk for heart disease.
Due to the fact that they also help to improve blood sugar, diabetics are able to consume them without worry. If you’re a vegetarian hummus made with chickpeas is a tasty dream come true.
The other major ingredient in hummus is tahini. Tahini is a paste made from ground sesame seeds with the hulls removed.It is a saturated fat but you’re only using a small amount. Be aware that tahini is a tad expensive. The average price is $6.99 for a 15 oz jar. However, as you can see from the list of ingredients for this recipe,15 oz should last a long time. It also keeps very well in the refrigerator. Serve hummus with warmed flat bread, pita chips, whole wheat crackers or tortilla chips.
There are many brands on the market and it’s always easier to buy it,rather than make it yourself. However, making it yourself leaves you in control of the ingredients.It also guarantees that your hummus will be free of chemicals and preservatives.
1 16 oz can of chickpeas or garbanzo beans
¼ cup liquid from can of chickpeas
3-5 TBS lemon juice(depending on taste)
1 ½ TBS tahini
2 cloves garlic,crushed
½ tsp salt
2 TBS olive oil
Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add ¼ cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth. This may seem like a long time,it’s worth it. Place in serving bowl,and create a shallow well in the center of the hummus. Add a small amount(1-2 TBS)of olive oil in the well. Garnish with parsley or chopped roasted red peppers(optional. Serve immediately with fresh, warm or toasted flatbread, pita chips,crackers or tortilla chips. Hummus is also an excellent spread to serve on sandwiches in place of mayonnaise. Serve it along side of your crudités as well. Cover and refrigerate if you are not serving it right away.