Hummus is a delicious creamy dip that offers a good dose of protein, fiber and heart-healthy fats. The main ingredient of this Mediterranean spread is chickpeas. Being a member of the legume family, chickpeas are packed with protein and fiber. They provide energy, keep you feeling fuller for longer and help lower cholesterol.
Tahini, a paste made from sesame seeds, is another integral part of hummus. It is also called sesame paste or sesame butter and can be easily prepared like peanut butter. In fact, it works as an interesting peanut butter alternative. Tahini is packed with essential vitamins, minerals and healthy unsaturated fats. It is high in iron, calcium, magnesium, B vitamins and protein. Plus, it adds a nice nutty taste to the hummus.
Other ingredients used for making hummus include garlic, olive oil, lemon juice, cumin seed powder, black pepper and salt. Garlic, in particular, is good for your health, thanks to its antioxidant, anti-inflammatory and immune-boosting properties.
Hummus is a high-protein and low-carb food that, when eaten in moderation, helps fight hunger cravings and curb excessive snacking. Plus, its high iron content helps boost your energy.
Although you can find pre-packaged hummus and tahini in stores, you can easily whip up these creamy dips at home. In fact, making your own is a healthier and cost-effective option.
People usually make hummus with canned chickpeas, but this recipe shows how to make it with chickpeas soaked in water overnight and then pressure-cooked. This helps retain their nutritional value and avoid the need for preservatives.
The tahini in this recipe is prepared from unhulled sesame seeds, but you can make it with white or black, hulled or unhulled seeds. Unhulled seeds will give it a stronger nutty taste and it will be more nutrient-dense. On the downside, the color will be darker and the texture won’t be as smooth as when made with hulled seeds.
How to make hummus at home
Things you will need:
- Olive oil
- ½ lemon
- Garlic cloves
- Black pepper
- Cumin seed powder
- A pressure cooker
- A blender or food processor
- Measuring cups and spoons
- Mixing spoons
Steps to make tahini for hummus, with unhulled sesame seeds
1. Heat a pan and add 1 cup of sesame seeds to it.
2. Dry roast the seeds on low heat for about 5 minutes or until they glisten and start to pop. You will also smell a nutty aroma.
3. Transfer the toasted sesame seeds into a grinder.
4. Grind the seeds for a few seconds.
5. Add 2 to 3 tablespoons of extra-virgin olive oil and grind the mixture again. Add more oil as needed to get a smooth paste.
Note: Do not use unhulled sesame seeds if you are on an oxalate-restricted diet because they contain calcium oxalate.
Steps to make hummus
1. Put 2 cups of boiled chickpeas (soaked overnight and then pressure-cooked) into a blender or food processor.
2. Add 2 to 3 tablespoons of extra-virgin olive oil.
3. Add 1 or 2 peeled garlic cloves.
4. Add 2 to 3 tablespoons of tahini.
5. Squeeze the juice of ½ lemon into it.
6. Add ½ teaspoon of black pepper powder.
7. Add ½ to 1 teaspoon of cumin seed powder.
8. Add a little salt to taste.
9. Put in a few parsley leaves.
10. Blend the mixture on high speed, adding the water leftover after boiling the chickpeas little by little as needed to get a smooth paste.
Your delicious, healthy homemade hummus is ready! You can enjoy it with pita wedges, sliced veggies (carrots, cucumbers, broccoli or tomatoes) or use it as a replacement for sandwich spreads. However, be sure to eat this savory dip in moderation.
- Adjust the proportions of the ingredients according to your taste.
- Depending on your taste, you can also add other ingredients like zucchini, bell peppers, roasted red peppers, sun-dried tomatoes, chopped olives, jalapenos and smoked paprika.
- Cook the chickpeas in a pressure cooker until they are soft and plump.
- Discard the water in which you soaked the chickpeas, but save the water in which you boiled them to add in the hummus while blending.
- To make the hummus smoother, pinch off the skins from the cooked chickpeas before grinding them.
- Keep the remaining tahini and your homemade hummus in separate airtight containers and store them in the refrigerator. They can last for several weeks.