A culinary creation from the Middle Eastern region, hummus has gained popularity around the world thanks to its unique flavor and versatility in cooking. This recipe takes you on a sensory journey where soft and creamy cooked chickpeas mix with the rich flavor of tahini, a silky and aromatic sesame paste. The fresh touch of freshly squeezed lemon juice adds a citrus brightness, while minced garlic adds subtle heat and complexity.
Combining these ingredients in a food processor creates an exquisitely smooth and creamy paste, with earthy notes from ground cumin and a pinch of sea salt that enhances each flavor. The perfect consistency is achieved with the careful addition of extra virgin olive oil, which adds a silky richness and glossy finish.
Once prepared, the hummus is elegantly presented on a serving plate, decorated with a touch of smoked paprika for additional depth of flavor and a drizzle of olive oil for a luxurious texture. Fresh parsley leaves, with their vibrant green color, add a touch of freshness and sophistication to the dish.
This homemade hummus is much more than a simple recipe; is a culinary experience that transports you to the bustling markets of the Middle East and invites you to enjoy its rich gastronomic heritage from the comfort of your home. Whether you serve it as an elegant appetizer at a gathering with friends or as a healthy snack to enjoy alone, this hummus will delight your senses and leave you wanting more.
Hummus Recipe
This recipe will guide you to prepare a delicious and healthy hummus in just a few steps. With cooked chickpeas, tahini, lemon juice, and spices, you'll get a creamy, flavorful spread, perfect for spreading on pita bread or enjoying with vegetable chips.
5
servings15
minute0
minutes70
kcalIngredients:
1 can (400g) of cooked chickpeas, drained and rinsed
1/4 Cup of fresh lemon juice (about 1-2 lemons)
1/4 Cup of tahini (sesame paste)
1 glove of garlic, peeled and chopped
2-3 Tablespoons of extra virgin olive oil
1/2 teaspoon of ground cumin
1 pinch of Salt to taste
1 Gush of Water (optional, to adjust consistency)
To decorate: smoked paprika, olive oil and fresh parsley leaves
Instructions
- Rinse the chickpeas under cold water to remove excess salt and preservatives.
- In a food processor, combine the drained chickpeas, lemon juice, tahini, garlic, cumin and salt.
- In a food processor, combine the drained chickpeas, lemon juice, tahini, garlic, cumin and salt.
- Taste the hummus and adjust the seasonings to your taste. Add more salt, lemon juice, or cumin as needed.
- Once it's to your liking, transfer the hummus to a serving plate.
- Garnish the hummus by sprinkling a little smoked paprika on top and drizzling with olive oil. You can also add some fresh parsley leaves for a touch of color.
- Serve the hummus with warm pita bread, vegetable chips, or any other side of your choice.
Tips
- Fresh or canned chickpeas: If you have time, you can cook your own chickpeas instead of using canned ones. This may slightly improve the texture and flavor of the hummus, but canned chickpeas also work well and are convenient.
- Good quality tahini: Choose a good quality tahini for a tastier hummus. Stir the tahini well before using it, as it tends to separate over time.
- Fresh lemon juice: Use fresh lemons and squeeze the juice right before making the hummus for the best flavor. You can adjust the amount of lemon juice depending on your acidity preference.
- Fresh garlic: Use fresh garlic instead of garlic powder for a fresher, more vibrant flavor. Make sure to chop it finely so it is evenly distributed in the hummus.
- Adjustable consistency: The consistency of hummus is personal preference. If you like it thicker, use less liquid. If you prefer a softer texture, add a little more water or lemon juice.
- Flavor to your liking: Don't be afraid to adjust the seasonings according to your preferences. You can add more cumin, garlic or salt according to your personal taste.
- Creative decoration: Presentation counts. Garnish the hummus with a drizzle of olive oil, a pinch of smoked paprika, fresh parsley leaves, toasted sesame seeds or chopped olives for a touch of color and additional flavor.
- Boil with accompaniments: Hummus is delicious with warm pita bread, fresh vegetable chips, carrot sticks, celery or cucumber. You can also use it as a salad dressing or as a filling in sandwiches and wraps.
Nutritional information
- Total number of serves: 5
- Calories 70kcal
- Carbohydrates 6g
- Protein 2.5g
- Fat 5g
- Saturated fat: 0.7g
- Cholesterol: 0mg
- Fiber 15g
- Sugar 0.5g
Hummus and health benefits
Hummus, made primarily from chickpeas and tahini (sesame paste), is a nutritious food that offers a number of health benefits. Here are some of them:
- High protein content: Chickpeas are an excellent source of plant protein, making hummus an ideal option for vegetarians and vegans. Protein is essential for cell repair and growth, as well as maintaining muscle mass.
- Rich in fiber: Both chickpeas and tahini are rich in dietary fiber, which helps promote healthy digestion and prevent constipation. A diet rich in fiber can also help reduce the risk of heart disease and control blood sugar levels.
- Source of healthy fats: The olive oil used in the hummus recipe provides heart-healthy monounsaturated fats, which can help reduce LDL (bad) cholesterol and promote overall cardiovascular health.
- Rich in vitamins and minerals: Hummus is a good source of several vitamins and minerals, including iron, calcium, magnesium, phosphorus, zinc, and B vitamins, such as folic acid and vitamin B6.
- Antioxidant properties: Chickpeas and olive oil are rich in antioxidants, which help fight oxidative stress in the body and may reduce the risk of chronic diseases such as cancer and heart disease.
- Heart Health Benefits: Various components of hummus, including chickpeas, olive oil, and garlic, have been associated with reducing the risk of heart disease by improving cholesterol levels, blood pressure, and arterial health.
- Can help in weight loss: Hummus is relatively low in calories and can be a tasty and satisfying option for those who are trying to lose weight. The combination of protein and fiber can also help keep you feeling full longer.
In summary, hummus is a delicious and nutritious food that can be beneficial for health in many aspects, as long as it is consumed as part of a balanced and varied diet.
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Image credits: Freepiks
