Wednesday, August 25, 2010

Fresh Hummus

Hummus is one of the world's oldest foods, with evidence suggesting use of chickpeas by ancient Egyptians 7,000 years ago and active cultivation in the Mediterranean basin beginning around 5,000 years ago. ~ eHow

If you aren't a fan of mayonnaise or some of the other typical sandwich toppings, you may consider slathering on a delicious helping of hummus on your next sandwich. It's one my husband's favorite toppings for the egg sandwich he takes to work every morning. Garbanzo beans, the primary ingredients in hummus, are excellent for maintaining a healthy body. You can easily make a large batch of hummus and enjoy it with a variety of dishes throughout your week, plus it stores wonderfully. We've kept hummus in the fridge for several weeks with no problems. 

I checked out what The World's Healthiest Foods website had to say on hummus. Here is just a small excerpt:

"Garbanzos (also called chickpeas) are a good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, garbanzos' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, garbanzos provide virtually fat-free high quality protein. But this is far from all garbanzos have to offer. Garbanzos are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them." 

What You'll Need: for about 2 cups of hummus
     • 2 cups rehydrated* or canned garbanzo beans
     • Juice of two lemons
     • 3 cloves of garlic smashed and chopped
     • 1 tbsp. extra virgin olive oil
     • 1 tsp. sea salt
     • 1/2 cup tahini**
     • 1/2+ cup liquid*** from beans or water
*If you are using dried garbanzo beans, to rehydrate them allow them to soak overnight in water. One cup of dried garbanzo beans typically needs about 3 cups water. The next day bring water and beans to a boil, skim off any foam that may have risen to the top and then lower heat to low. Allow to simmer for about an hour or until soft.

**Wondering what tahini is? Tahini is a paste made from ground up sesame seeds. It can be purchased at most coops. Ours sells it in the bulk, cold section.

***If you rehydrate you garbanzo beans yourself, don't pitch the extra liquid, use it to thin the hummus. You could also use the liquid from canned garbanzo beans.

Getting Started: 
1. This is easy. Toss all of your ingredients, except the bean liquid, into your food process. Process until thick and basically smooth.

2. While food processor is running, add a couple tablespoon of your bean liquid at a time until you get your desired thickness. For me that was around 1/2 cup of liquid.

Enjoy and try your hummus with something new! Let me know your favorite way to eat hummus!!


  1. love with pita chips...great idea about a substitute for mayonnaise...much healthier

  2. that looks delicious! maybe i can add homemade hummus to the side of this egg tahini salad i found for my lunch today!!


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