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.
- 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
- In a blender or food processor, blend chickpeas, garlic, and salt for 15 seconds.
- Stop, scrape down sides, and blend for another 15 seconds.
- Add lemon juice and olive oil, a blend for 20 seconds.
- Add any other desired flavors (see variations below).
- Blend for 20 seconds then scrape down the sides of the bowl.
- With the blender/processor running, drizzle in the water to reach the desired consistency.
- Serve with carrot sticks or whole wheat pita chips.
Chickpeas from dried beans – dried chickpeas are even cheaper than canned.
- 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.
- Dump out water and place in a pot, covering with at least 2 inches of water.
- 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.
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