I realize hummus recipes are a dime a dozen, and store-bought versions are widely available. However, the one thing they all have in common is a lot of fat. The average prepared hummus contains 4 grams of fat for 2 tablespoons. I don’t know about you, but I could eat that much in a few bites! Most varieties contain oil, which as I’ve said before, is not a health-promoting food. It’s concentrated fat and calories (14 g of fat for just a tablespoon), and truly unnecessary in a dish like this. Prepared hummus also contains tahini, or sesame seed paste. My recipe does too, but only 1-2 tablespoons for the whole batch, which is much less than other recipes or store-bought versions. Use 1 if you want a really low-fat version, or 2 for a little more fat. You’ll see I list truffle oil as an optional addition. You don’t need it but it adds wonderful flavor. I like mine on the lemony side so I use 3 tablespoons lemon juice. Also, the amount of water you add is dependent upon how thick/thin you want the hummus. I always have a batch made up and ready to go. Recently, I spread about 2 TBS on a piece of whole grain bread, laid sliced tomatoes and sweet onion on top, drizzled with balsamic, and sprinkled with basil and pepper. I broiled it for 6-7 minutes. DELISH! See photo below.
2/21/13 UPDATE: I’ve always known cooking your own beans, as opposed to using canned, was a nutritionally superior way to go but I didn’t fully grasp how much better a dish would taste!! Oh my. I recently got a pressure cooker (best. thing. ever.), and after soaking my chickpeas during the day (8 hours), I cooked them with water in the PC for 14 minutes. Then I made my hummus. SO creamy and flavorful. I really had no idea there would be such a marked difference. You don’t need a PC to make your own beans, but you do need to plan ahead. The forethought and time is worth it, trust me. If you use your own beans, use about 2 cups cooked for this hummus.
- 1 can garbanzo beans Drained. I prefer not to rinse mine here
- 2-3 TBS lemon juice
- 1/2 TBS tamari or other low-sodium soy sauce
- 2 TBS tahini sesame seed paste
- 1-2 cloves garlic
- 4-8 TBS water depending on desired thickness
- 1/2 tsp cumin
- 1/8 tsp cayenne pepper
- 1/2-1 tsp sea salt
- 1/2-1 tsp smoked paprika
- Combine all ingredients in a high-speed blender such as Vitamix or Blendtec. It will be very thick so you will need to constantly use the plunger to keep it moving. If you don't have this type of blender, use a food processor. Use less or more water depending on how thick you like it.
- Enjoy with raw veggies, on a sandwich or wrap, in a pita, on pizza crust or flatbread with broiled veggies, or even thinned with liquid and used as a salad dressing. Endless possibilities!
