Hummus is a Middle Eastern and Egyptian food dip or spread made from cooked, mashed chickpeas or our very own Chole blended with tahini, olive oil, lemon juice, salt and garlic. Today, it is more popular in America and Europe and almost all over the world. It is a permanent product on almost every store shelf now.
I had heard of Hummus but neither tasted nor made it. My daughter is home and on a diet and she asked for Hummus to eat. I said I had no idea how to make it and wonder of wonders she volunteered to teach me. I thought it is made of Chole and would taste good so no harm in trying and so mom and daughter set out to make Hummus!
The images she showed me looked dull and boring, but this mingling of soft chickpeas, olive oil, tahini, lemon juice, and garlic created a lip-smacking dip. Making it yourself from scratch is so easy and am sure far tastier than the store-bought stuff.
The nutrients in hummus help with weight management. No wonder my daughter likes to make and eat it too. Hummus is rich in protein; it keeps the hunger cravings at bay and balances blood sugar levels. She snacks healthy with carrot and cucumber sticks dipped in Hummus. She says that the iron content in hummus boosts her energy, which makes her motivated to hit the gym.
Basic hummus recipes contain 6 healthy ingredients: chickpeas, olive oil, garlic, lemon juice, sea salt, and tahini. Chickpeas or garbanzo beans are high in plant-based in protein and fibre. They help to make you feel full, improve your digestion, and aid to heart health too.
In North India Chole or Chickpeas have been consumed for thousands of years. There must be some truth in the theory that they are a good source of nutrients that help to reduce common symptoms associated with PMS
Olive oil used in hummus is very healthy because it is consumed without cooking the oil, and Mexicans are known to be healthy.
Garlic Cloves are also a part of ancient Indian cooking. Raw garlic is used in hummus, offers an impressive amount of nutrients including flavonoids, selenium, high levels of sulphur, and more. We all know that consuming raw garlic every day helps reduce risk factors associated with heart disease and various cancers.Garlic also acts as an anti-fungal, anti-oxidant, anti-inflammatory, and anti-viral too.
Lemon juice is common in most diets as it has an alkalizing effect on the body, which combats the high level of acidity. Lemon juice helps to increase immunity, boost digestion, and to help keep blood sugar levels stable.
Sea salt is used in a traditional homemade hummus, rather than processed “table salt” which is iodized. Sea salt has numerous health benefits as it contains minerals. It also helps to keep your fluid levels balanced and to keep you hydrated, and provides sodium levels that help to balance potassium intake.
The Tahini is made from ground sesame seeds that are said to be one of the oldest condiments in the world. Sesame seeds offer a wide range of important micronutrients and macronutrients too- everything from trace minerals to healthy fatty acids. Sesame seeds have important beneficial properties; antioxidant Vitamin E that can help reduce risks associated with insulin resistance, heart disease and cancer.
Other than these super ingredients, it is proved that when these ingredients are blended, with a few spoonfuls of sesame tahini and a healthy dose of olive oil their taste os enhanced much more. Lemon juice gives the blend a tarty tangy taste while garlic adds its own pungent kick.
The hummus we’re making here uses chickpeas, which are readily available, soaked and boiled till pulpy. I would repeat myself but I insist that hummus made from chickpeas that you cook yourself is delicious. If you have the time and inclination, then do try it.
If you love silky smooth hummus, then you should remove the skins from each chickpea. Yes, it is time-consuming endeavour but the hummus made with these shorn chickpeas is smooth as silk.
This is my daughter’s version and it is very easy. Add your own flavours and make your very own version.We made the Tahini too at home.
Recipe for Tahini
Tahini is very, very simple to make. I use hulled sesame seeds as they are less bitter. Makes approximately 1/2 Cup
1 cup hulled sesame seeds
3 to 4 tablespoons light olive oil
Pinch of salt, optional
Roast sesame seeds in a dry saucepan over medium-low heat stirring constantly until the seeds emanate a fragrant aroma and are lightly coloured. Cool on a plate.
Take the sesame seeds in a mixer and then process until a crumbly paste forms, about 1 minute. Add 3 tablespoons of the oil then process for 2 to 3 minutes. Check that the tahini’s consistency is smooth, not gritty and pourable. You may need to process for another minute or add the additional tablespoon of oil. Taste the tahini for seasoning then add salt to taste.
You can store tahini in the refrigerator for one month. Give the tahini a good stir before using.
Recipe For Hummus
1 1/2 cups (250 grams) soaked, boiled and cooked chickpeas
1/4 cup fresh lemon juice
1/4 cup Tahini
1 small garlic clove, minced
2 tablespoons extra-virgin olive oil, plus more for serving
1/2 teaspoon ground cumin
Sea Salt to taste
2 to 3 tablespoons water
Dash ground paprika, for serving
Combine the tahini and lemon juice in the mixer and process for 1 minute, scrape the sides and bottom of the bowl then process for 30 seconds more. This extra time helps “whip” or “cream” the tahini, making the hummus smooth and creamy.
Add the olive oil, minced garlic, cumin, and a 1/2 teaspoon of salt to the whipped tahini and lemon juice. Process for 30 seconds, scrape the sides and bottom of the bowl then process another 30 seconds or until well blended.
Drain and rinse the chickpeas. Add half of the chickpeas to the mixer bowl and process for 1 minute. Scrape sides and bottom of the bowl, then add remaining chickpeas and process until thick and quite smooth; 1 to 2 minutes.
The hummus will be too thick or still have tiny bits of chickpea slowly add 2 to 3 tablespoons of water until you reach the perfect consistency. Taste for salt and adjust as needed. Serve hummus with a drizzle of olive oil and a dash of paprika. Store homemade hummus in an airtight container and refrigerate up to one week.
You can eat it with your choice of Pita or any other bread and any fresh vegetables of your choice. It could be a really healthy snack if you are counting your calories or just wanting to crunch on a snack.