Hummus is such a versatile food. It can be eaten as a snack, as an appetizer or even as a meal. It’s pretty simple to make and you can easily alter or customize it to fit your tastes or your mood.
Besides being versatile it is also pretty healthy. The main ingredient in hummus is chickpeas (or garbanzo beans), which are high in protein and fiber. The protein and fiber help make this tasty dip substantial enough for a meal, when accompanied with a few other choice foods. Chickpeas also contain zinc, folate and phosphorus. The lemon juice in hummus provides vitamin C and the tahini provides calcium and additional protein to this healthy and satisfying dip.
Hummus is typically pretty low fat. This recipe uses a little olive oil, but if you really want a low fat dip simply omit the olive oil and replace it with water, if needed, to thin the hummus to the desired consistency.
As I mentioned, hummus is a healthy dip that can be used in a variety of ways. You can use it as a dip for veggies or gluten-free crackers, as a sandwich spread, a pizza spread/sauce or you can use it to make appetizers; for example spread hummus on a gluten-free cracker, add a slice of cucumber and sprinkle with fresh chives. It’s great for parties, potlucks, picnics or to keep on hand for a quick, healthy snack.
In the summer I really enjoy a hearty hummus sandwich made with a heavy dose of hummus, a good gluten-free bread, sliced red peppers, cucumbers, avocados and spinach. It’s a great warm weather meal because you don’t have to heat the house to make it, plus it just has a cool, refreshing quality and even though it is filling. It’s satisfying but not heavy. I don’t know why but I always feel good when I eat this.
- 2-3 cloves garlic
- 2 15.5 ounce cans chickpeas (garbanzo beans), drained, reserve the liquid
- 1/3 cup tahini
- 1/4 – 1/3 cup lemon juice
- 1 tablespoon gluten-free soy sauce
- 1 tablespoon olive oil
- 1 teaspoon coriander
- 1/2 teaspoon cumin
- 1 tablespoon parsley (optional) or paprika for garnish
Add garlic to food processor and mince using steel S-shaped blade. Add the rest of the ingredients and puree until smooth. Use the reserved liquid from the chickpeas or water to thin out the hummus if necessary.
If you are using the parsley you can mix some of it in the hummus and save some of it for a garnish; you can use either dried or fresh. Paprika also makes a nice garnish either with or without parsley.
To mellow the garlic use roasted garlic, or use raw garlic and warm the chickpeas before adding them to the food processor.
I love hummus when it is fresh, but it stores well and will keep in the refrigerator for about a week. You can also make a big batch and freeze some of it.