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