7 Hummus Recipes to Make at Home
In this time of social distancing, COVID-19, stay-at-home orders and quarantining, we have all experienced the run on the grocery stores. No toilet paper, flour, yeast (mass bread baking!) … and many times the snack shelves are emptied of all the convenience foods we have come to rely on.
One of these great treats is hummus, but hold on – you can make hummus easily at home with many ingredients you may already have in your cupboard.
What is Hummus Made Of?
Hummus, an incredibly popular Middle Eastern dip and spread, is typically made by blending chickpeas (garbanzo beans), tahini (ground sesame seeds), olive oil, lemon juice and garlic in a food processor.
Not only is hummus delicious, but it is also versatile, packed with nutrients and has been linked to many impressive health and nutritional benefits.
What is Tahini?
Tahini is a condiment made from toasted ground hulled sesame. It is served by itself or as a dip and is a major ingredient in Mediterranean hummus and baba ghanoush. (But there is a substitution…read on)
Is Hummus Good for You?
The basic ingredients in hummus have all kinds of health benefits. The points are outlined in Healthline, the online health and wellness magazine, and reprinted here.
- Hummus provides a wide variety of vitamins and minerals. It is also a great plant-based source of protein, which makes it a nutritious option for vegans and vegetarians
- Olive oil, sesame seeds (tahini) and chickpeas are proven to help with inflammation
- High in Fiber That Promotes Digestive Health and Feeds Your Good Gut Bacteria
- Because it has a Low Glycemic Index, it May Help Control Blood Sugar Levels
- Contains Heart-Healthy Ingredients That May Reduce Heart Disease Risk
- Promotes Weight Loss and Helps You Maintain a Healthy Body Weight
- Great for Those With Intolerances; Hummus is It’s Naturally Gluten-, Nut- and Dairy-Free
- Easy is easy to prepare and widely available in the Supermarket, it is easy to incorporate into your diet
Roasted Garlic Hummus
- 1 large head garlic
- 3 T. extra virgin olive oil divided
- 115- oz. can chickpeas rinsed and drained
- 3 T. fresh lemon juice
- 1/3 c. tahini
- 3 T. water
- 1 t. ground cumin
- ½ t. cayenne pepper
- Sea salt to taste
- Preheat oven to 400°F. Cut the top off garlic head and drizzle with a small amount of olive oil. Wrap in aluminum foil and place in pre-heated oven for 40 minutes. Remove from oven and set aside to cool for a few minutes.
- Add remaining olive oil, chickpeas, lemon juice, tahini, water, ground cumin and cayenne pepper to a blender or food processor. Once cool, remove roasted garlic cloves from outer skin and add to the container.
- Season with sea salt, to taste, and blend until smooth. Add more water, if necessary, to achieve desired consistency. Taste and adjust seasonings, as desired.
- Transfer to a serving dish and drizzle with extra virgin olive oil and a sprinkle of smoked paprika. Serve immediately with fresh vegetables and Kalamata olives. Enjoy!
Fresh vegetables: Tomatoes, cucumbers, carrots, and/or celery
High-quality extra virgin olive oil
Smoked paprika, for garnish
Is there a Substitute for Tahini?
If you don’t like tahini or if you can’t find it in your local market, here are a few ideas for substitutions. Some are for texture and some flavor (like the sesame oil and seeds.) You can usually make these substitutions in amounts equal to the original recipe.
- Nut Butters like Cashew, almond, brazil nut or any combination of them
- Sun Butter – Sunflower seed butter also works really well as a tahini substitute
- Smooth Peanut Butter
- Sesame Seeds and Sesame oil – to get that sesame flavor that tahini brings
- Greek Yogurt
Can Hummus Make You Lose Weight?
So, as a weight loss vehicle alone, the answer is No – hummus doesn’t cause weight loss. BUT, as part of a healthy diet, hummus has many effects on your body that lead to overall weight loss.
Hummus is a great source of fiber and protein, which help to keep you feeling full and satisfied and that alone makes it easier to follow a healthier diet.
What are the flavors of Hummus?
Plain hummus has a “clean” background taste, so it is often flavored with spices, grilled or roasted vegetables or peppers, and even …. chocolate. Yes, there are dessert hummus recipes!
There are dessert recipes, recipes without tahini, avocado recipes and many others.
Check out these beautiful recipes for hummus and leave a quick message in the comments about which ones you will try at home!
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Check out other great recipes with my friends at #mealplanmonday and