Ingredients & Recipe
1 can chickpeas or 1 ½ cups (250 grams) cooked chickpeas
1/4 cup fresh lemon juice, 1 large lemon
1/4 cup well-stirred tahini
1 small garlic clove, minced
2 tablespoons extra-virgin olive oil, plus more for serving
1/2 teaspoon ground cumin
Salt to taste
2 to 3 tablespoons cold water
Dash ground paprika or sumac, for serving
In the bowl of a food processor, combine the tahini and lemon juice and process for 1 minute, scrape the sides and bottom of the bowl then process for 30 seconds more. This extra time helps “whip” or “cream” the tahini, making the hummus smooth and creamy.
Add the olive oil, minced garlic, cumin, and a 1/2 teaspoon of salt to the whipped tahini and lemon juice. Process for 30 seconds, scrape the sides and bottom of the bowl then process another 30 seconds or until well blended. Open, drain, and rinse the chickpeas. Add half of the chickpeas to the food processor and process for 1 minute. Scrape sides and bottom of the bowl, then add remaining chickpeas and process until thick and quite smooth; 1 to 2 minutes.
Most likely the hummus will be too thick or still have tiny bits of chickpea. To fix this, with the food processor turned on, slowly add 2 to 3 tablespoons of water until you reach the perfect consistency.
Taste for salt and adjust as needed. Serve hummus with a drizzle of olive oil and dash of paprika. Store homemade hummus in an airtight container and refrigerate up to one week.
Hummus is a good source of various nutrients, including protein, dietary fibre, vitamins (such as vitamin B6, folate, and vitamin C), and minerals (such as iron, magnesium, and zinc).
High in Plant-Based Protein: Chickpeas are a great plant-based protein source, making hummus an excellent option for vegetarians and vegans to meet their protein needs.
Healthy Fats: The olive oil and tahini in hummus provide healthy fats, especially monounsaturated fats, which are beneficial for heart health and may help lower bad cholesterol levels.
Dietary Fibre: Chickpeas are high in dietary fibre, which can promote digestive health, regulate bowel movements, and contribute to a feeling of fullness, aiding in weight management.