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6 Hummus Recipes

by Landon Gilfillan on March 8, 2012

Hummus Recipes

I absolutely love hummus!  I can eat it straight out of the container with a spoon – no bread or veggies required!  It’s such a good source of protein of fiber – I just feel better after I’ve had some.

That being said, I do enjoy eating with things like whole wheat tortillas, flat bread, whole wheat crackers, and just about any kind of vegetable.  I’ve also discovered it’s really good on rice cakes, who knew?

Another great benefit?  My kids love it!

My son, Charlie, is like his mommy…. he eats it off the spoon too!  Hey, if I’m ever in a pickle to get some protein and fiber into my kids’ tummies, I have no problem spoon feeding them a healthy bean dip!

Not only that, I’m introducing them to new flavors: Chickpeas, tahini, lemon, garlic, and lots of other things (as you’ll see below.)

Hummus is such a great alternative to other dips you might find at social gatherings, things like cheese dip, ranch dip, not-so-healthy bean dips, and so many other processed foods that contain tons of crazy ingredients, unhealthy fats and lots of sodium!

They may taste good, but are they worth what they do to your system?  Hello chemical overload!  I just feel bloated and gross after eating that stuff, so I don’t.

So, let me share with you what I always bring to parties and keep handy around the house.

You can do just about anything with the base ingredients of hummus and get really creative.  In fact, some of these I just created for the first time this week.

I am also always looking for healthier and cheaper versions of doing things.  So, I buy dried Chickpeas (also called Garbanzo beans) and cook them at home.

You can make three times as much for the same price of one can of chickpeas!  To me, it’s totally worth the simple effort of cooking the beans myself.

See the very bottom of the page for a printable hummus recipe that explains how to cook the beans.

Standard Middle Eastern Hummus

2 cups cooked Chickpeas, or Garbanzo beans
1/4 cup bean liquid, or water
4 Tbsp lemon juice
1  1/2 Tb tahini, sesame seed paste
2 garlic cloves, crushed
1/2 tsp salt
2 Tbsp extra-virgin olive oil
Paprika, to sprinkle on top

Omega-3 Middle Eastern Hummus

(Adapted from Eat Fat, Lose Weight Cookbook)

2 cups cooked Chickpeas, or Garbanzo beans
1  1/2 Tbsp tahini
3 Tbsp lemon juice
3 Tbsp flax oil
1-2 garlic cloves, crushed
1/4 tsp ground cumin
Dash of cayenne
2 Tbsp fresh parsley, chopped, for garnish

Sweet Potato Hummus

2 cups Chickpeas, or Garbanzo beans
1/4 cup bean liquid, or water
1 small sweet potato, cooked and cubed
4 Tbsp lemon juice
1  1/2 Tbsp Sucanat (or organic cane sugar)
1  1/2 Tbsp tahini
2 garlic cloves, crushed
1/2 tsp salt
3 Tbsp extra virgin olive oil
Paprika, to sprinkle on top

Peanut Butter Hummus

2 cups Chickpeas, or Garbanzo beans
1/3 cup warm water
4 Tbsp natural, unsweetened peanut butter
2 Tbsp extra virgin olive oil
3 Tb lemon or lime juice
1/4 tsp salt

Spinach Hummus

2 cups Chickpeas, or Garbanzo beans
1/2 cup fresh spinach
1/4 cup tahini
2 Tb garlic cloves, crushed
3 Tbsp lemon juice
2 Tbsp extra virgin olive oil
1/4 tsp salt

Mediterranean Hummus

(Adapted from Eat Fat, Lose Weight Cookbook)

1, 15-oz. can cannellini beans
3 Tbsp lemon juice
3 Tbsp extra virgin olive oil
2 garlic cloves, crushed
1/4 tsp dried oregano
1/4 cup fresh basil, chopped
2 Tbsp fresh parsley, chopped, for garnish

Caribbean Hummus

(Adapted from Eat Fat, Lose Weight Cookbook)

1 cup cooked black beans
1 cup cooked chickpeas
3 Tbsp lemon juice
3 Tbsp extra virgin olive oil
2 garlic cloves, crushed
1/4 cup fresh cilantro, stemmed
Dash of cayenne
1/4 cup roasted peanuts
2 Tbsp fresh cilantro, chopped, for garnish
1 Tbsp roasted peanuts, chopped, for topping

Standard Middle Eastern Hummus

Yield: 2 cups

Ingredients

  • 2 cups cooked Chickpeas, or Garbanzo beans
  • 1/4 cup bean liquid, or water
  • 4 Tb lemon juice
  • 1 1/2 Tbsp tahini (sesame seed paste)
  • 2 garlic cloves, crushed
  • 1/2 tsp salt
  • 2 Tbsp extra virgin olive oil
  • Paprika or cumin, for garnish
  • Extra virgin olive oil, for garnish

Directions

    How to cook chickpeas
  1. Simply rinse and soak the beans overnight (or for 8 hours). Then, drain and rinse beans again.
  2. Place beans in a dutch over or large stock pot and cover with 8 cups of water.
  3. Bring water to a rapid boil, and then reduce to a simmer.
  4. Partially cover pot with lid and simmer about an hour and a half.
  5. Add 1 tablespoon of salt and cook another 30 minutes. Be sure to occasionally check the liquid level to make sure it hasn't entirely cooked down. Add more water if necessary.
  6. Try a chickpea to make sure it is cooked, if not, cook another 10 minutes and try again.
  7. Drain chickpeas BUT MAKE SURE TO KEEP THE BEAN LIQUID!!!!!
  8. For the hummus
  9. Place all ingredients except extra virgin olive oil and paprika or cumin into a food processor.
  10. Pulse, if possible, to slowly incorporate ingredients. Then, puree on high.
  11. As the mixture processes, drizzle olive oil through the lid of the processor.
  12. Remove hummus and place in serving dish. Sprinkle paprika or cumin and lightly drizzle olive oil on top.

Notes

Hummus is so much smoother if your prepare it when the beans are hot or warm. So, I would immediately prepare your hummus once the beans are done cooking.

http://landongilfillan.com/hummus-recipes/

 

 

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