5 Healthy Hummus Recipes

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Traditional hummus is a dip or spread made from chickpea puree and flavored with olive oil, sesame paste, garlic, salt and lemon juice. Hummus is a delicious and nutritious snack that can be served with crackers, chips, pita bread or pita crisps, or with fresh vegetables such as carrots, red and green peppers, cucumbers and celery or any other crisp vegetable you can dip into a spread.

Homemade hummus is relatively easy to prepare and tastes much better than the commercial varieties available at your supermarket.

Here are five healthy hummus recipes:

Traditional Hummus – You will need 4 ounces (dry weight) of chickpeas, 4 fluid ounces of olive oil, 2 tablespoons of tahini (sesame seed paste), 2 cloves of garlic, the juice of one lemon and salt. Soak the chickpeas overnight and then cook them for 2 ½ hours or use 1 – 16 ounce can of cooked chickpeas. Either way, drain the cooked chickpeas and combine all the ingredients in your food processor and blend until smooth.

Spanish Hummus – You will need one 16 ounce can of Garbanzo Beans (Spanish Chickpeas), 1 small white onion or Bermuda onion, 1 clove of garlic, 3 tablespoons of olive oil and salt and pepper to taste. To make this flavorful hummus in a blender, drain the garbanzos and combine all of the ingredients except the onion in the blender and pulse until smooth. Now dice the onion and place in the blender but blend only until combined, the onion will remain chunky allowing the hummus to be more spicy and flavorful.

Spicy Peppered Hummus – Rinse and drain a 16 ounce can of Garbanzo Beans or Chickpeas, place in your blender or food processor and add ½ tablespoon of freshly squeezed lemon juice, 1 tablespoon of freshly ground black pepper, ¼ teaspoon of ground cumin and one small clove of garlic, crushed. Blend or puree until “smooth” or until all of the ingredients are combined. This is a thicker and more coarse hummus as it contains no oil. Delicious served with sliced red bell pepper.

Roasted Garlic Hummus –  Rinse and drain your 16 ounce can of Garbanzo Beans or Chickpeas, place in your blender or food processor and add ½ tablespoon lemon juice and 2 tablespoons of roasted garlic. Add 1 tablespoon of olive oil and blend or puree until “smooth” or until all of the ingredients are combined. The roasted garlic is the key ingredient in this hummus variation.

Hummus With Oregano – Drain your can of chickpeas, add ½ tablespoon of lemon juice, 1 tablespoon of olive oil and ½ teaspoon of oregano. Place the ingredients in a food processor or blender and blend. If you feel your hummus is too thick to process, add ½ teaspoon of olive oil until you get a thickness and consistency that you desire.

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