Basic Hummus

Basic Hummus

This recipe for healthy hummus was contributed by Ellen Vickery who is a Research Associate at the D2d Coordinating Center at Tufts Medical Center in Boston.

Ingredients:

  • One 15-ounce can low-sodium chickpeas, also called garbanzo beans, drained and rinsed
  • ¼ cup fresh lemon juice, about 1 large lemon
  • Large garlic clove, minced
  • 2 tablespoons olive oil
  • ½ to 1 teaspoon kosher salt, to taste
  • 2 to 3 tablespoons water

Directions:

  1. In a blender or food processor, blend chickpeas, garlic, and salt for 15 seconds.
  2. Stop, scrape down sides, and blend for another 15 seconds.
  3. Add lemon juice and olive oil, a blend for 20 seconds.
  4. Add any other desired flavors (see variations below).
  5. Blend for 20 seconds then scrape down the sides of the bowl.
  6. With the blender/processor running, drizzle in the water to reach the desired consistency.
  7. Serve with carrot sticks or whole wheat pita chips.

Variations:

Chickpeas from dried beans – dried chickpeas are even cheaper than canned.

  1. To make the equivalent of 1 can of canned chickpeas soak 2/3 of a cup of chickpeas in at least 3 cups of water overnight.
  2. Dump out water and place in a pot, covering with at least 2 inches of water.
  3. Bring to a boil and reduce to a simmer, simmering approximately 45 minutes. Test for tenderness and drain.

Flavor variations – test out other flavors such as vegetables (try roasted red peppers) or using additional spices (such as ½ tsp ground cumin or 2-4 tbsp of tahini). Add at the end of the blending to mix in.

 

Featured in D2d Participant Newsletter #1

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