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Hummus – a Tasty Puree, Spread or Dip!
Whether for gatherings or a healthy snack at home, this basic but delicious hummus recipe perfectly complements your irresistible, farm-fresh spread.
Interesting Fact
Basic hummus dates back to the 13th century and originated in Turkey. Today it often features as a modern twist with a bolder, more defined flavor. Traditional hummus was made simply with cooked chickpeas, tahini, and lemon juice. Modern recipes, however, commonly include olive oil, garlic, and a sprinkle of paprika, with some people even adding fresh parsley for extra flavor.
Hummus is a smooth and creamy blend made from cooked chickpeas , tahini, lemon juice, fresh garlic, olive oil, and salt and pepper for taste. We enjoy hummus as a dip with fresh greens like cucumber slices, celery sticks, and bell pepper strips, adding a crisp, refreshing crunch to each creamy bite. It’s also perfect paired with cherry tomatoes, carrots, or even as a spread on whole-grain crackers or sandwiches. Whether as a snack or part of a larger meal, hummus brings out the natural flavors of these veggies, making healthy eating both delicious and satisfying.
Hello, I’m Denielle Landman, and I have a deep passion for food, family, and our farm. While I’m not a professional food expert, I wholeheartedly believe in the power of good food to connect us and enrich our lives. Through sharing my recipes, insights, and personal experiences, I hope to inspire others to develop a healthy, joyful relationship with the food they eat.
My goal is to encourage a balanced lifestyle grounded in mindful eating, where meals are not only nourishing but also an expression of love and care. I believe that understanding where our food comes from empowers us to make choices that benefit our bodies and embrace wholesome, local ingredients whenever possible. Through each recipe and tip, I hope to empower you to make informed choices, explore nutritious options, find beauty in simplicity, and feel confident in the kitchen.
Find inspiration in the beauty and simplicity of food—let it be a source of joy, connection, and vitality for you and your loved ones!
Chickpeas – The main Ingridient. Fresh or Canned.
When making hummus, both fresh and canned chickpeas can be used, each with its own benefits. Canned chickpeas are convenient, require no soaking or cooking, and blend easily into a smooth hummus. Fresh chickpeas, on the other hand, offer a deeper, more authentic flavor and creamy texture but need additional preparation.
To prepare fresh chickpeas for hummus, start by soaking them in water for at least 8 hours or overnight to soften. Drain and rinse the chickpeas, then cook them in a pot of fresh water for about 1-2 hours until they are tender. For an extra smooth hummus, you can peel the chickpeas after cooking. Once prepared, fresh chickpeas blend beautifully and create a rich, flavorful hummus that highlights the traditional essence of the dish.
Health Benifits of Chickpeas
Read the full study as published on Healthline. Click on the link below.
https://www.healthline.com/nutrition/chickpeas-nutrition-benefits#TOC_TITLE_HDR_3
Chickpeas, also known as garbanzo beans, are nutrient-dense legumes that provide a range of health benefits and high-quality plant protein, making them a valuable addition to a balanced diet. Known for their versatility and mild, nutty flavor, chickpeas are packed with essential nutrients, including fiber, vitamins, minerals, and, notably, plant-based protein.
- High Fiber Content: Chickpeas are rich in both soluble and insoluble fiber, which aids digestion, helps maintain a healthy gut microbiome, and promotes regular bowel movements. The fiber in chickpeas also plays a role in stabilizing blood sugar levels, which is particularly beneficial for people with diabetes or those looking to manage their blood sugar.
- Heart Health: Chickpeas are a great source of heart-healthy nutrients like magnesium, potassium, and fiber. These nutrients can help reduce blood pressure, lower cholesterol levels, and improve overall heart health. Studies suggest that including chickpeas in the diet may lower LDL (bad) cholesterol, reducing the risk of heart disease.
- Supports Weight Management: Thanks to their high protein and fiber content, chickpeas promote a feeling of fullness, which may help with weight management by reducing overall calorie intake. This makes them a fantastic option for people who are watching their weight or trying to avoid overeating.
- Rich in Essential Vitamins and Minerals: Chickpeas contain several essential vitamins and minerals, including iron, folate, and manganese. Folate is essential for cell division and fetal development, while iron supports energy levels and helps prevent anemia. Manganese, meanwhile, plays a role in bone health and metabolism.
- Antioxidant Properties: Chickpeas are a source of antioxidants, including polyphenols, which help fight oxidative stress and reduce inflammation in the body. Antioxidants play a protective role against chronic diseases like heart disease, diabetes, and some cancers.
Protein Quality in Chickpeas
Chickpeas are an excellent source of plant-based protein, providing about 15 grams of protein per cooked cup. Although they are not a complete protein (they lack some essential amino acids like methionine), they pair well with other foods, such as whole grains, to create a complete protein profile. This makes them an especially good protein source for vegetarians and vegans. The protein in chickpeas is highly digestible, and its quality can be enhanced when combined with other protein sources, making it a nutritious option for people of all ages.
Simple Homemade Hummus Recipe
Ingredients
- 1 can (425g) chickpeas, drained and rinsed
- 2 tbsp olive oil (plus extra for drizzling)
- 1-2 cloves garlic
- Juice of 1 lemon
- Salt to taste
- 2-4 tbsp water (to adjust consistency)
- Optional: paprika or fresh herbs for garnish
Instructions
- In a food processor, combine the chickpeas, olive oil, garlic, and lemon juice.
- Blend until smooth, adding water a tablespoon at a time until the hummus reaches your desired consistency.
- Taste and add salt as needed.
- Spoon the hummus into a bowl, drizzle with a bit of olive oil, and garnish with paprika or fresh herbs if desired.
- Serve as a dip with fresh veggies, on pita bread, or as a spread. Enjoy!
Tip: For extra creamy and tasty hummus, you can add 1/2 cup tahini.
Tips to elevate your hummus to perfectly complement your dish
- Add Roasted Vegetables: Blend in roasted red peppers, beets, or sweet potatoes for added color, flavor, and nutrients.
- Incorporate Herbs: Fresh herbs like basil, cilantro, or parsley can transform hummus into a bright, herby dip. Blend a handful of your favorite herbs for a unique twist.
- Experiment with Spices: Try adding spices like smoked paprika, cumin, turmeric, or chili powder for a flavorful kick. Each spice brings a distinct taste profile that can make your hummus stand out.
- Mix in Greens: Add spinach or kale for a nutrient-packed green hummus that’s vibrant and refreshing.
- Try Nut and Seed Butters: Add or swap tahini for almond butter, or peanut butter to give your hummus a nutty flavor variation.
- Add Sweet Ingredients: For a dessert-inspired hummus, add a bit of maple syrup or honey, along with cinnamon or cocoa powder, to create a sweet, creamy dip that pairs well with fruit.
- Top with Creative Garnishes: Elevate your hummus with toppings like pomegranate seeds, caramelized onions, or chopped nuts to add texture and visual appeal.
Each of these variations adds a fun, unique twist to classic hummus, keeping it interesting and delicious!
Creative Ways to Repurpose Hummus
Use your leftover hummus dip as adelicious spread for sandwiches or wraps, adding a creamy and flavorful twist to your meals. Don’t let your leftover hummus go to waste – get creative and enjoy its versatility in various dishes!
Conclusion
In bringing fresh, seasonal ingredients from farm to table, we’re not only creating beautiful and nourishing snack platters but also embracing versatile, wholesome additions like hummus to enhance every bite. Together, these blogs celebrate the art of simple, flavorful foods that showcase the best of nature’s bounty. A fresh green snack platter, paired with a homemade hummus, is an unbeatable combination that’s both crowd-pleasing and nutrient-rich. Whether you’re feeding a gathering of friends or simply indulging in a healthy snack at home, this basic but tasty hummus recipe is the perfect complement to your irresistible, farm-fresh spread.
Side note from the Authur
As someone who loves creating fresh, wholesome snacks for family and friends, I find joy in crafting simple yet nourishing dishes that bring people together. There’s something special about watching loved ones gather around a beautifully prepared spread, enjoying seasonal flavors and homemade dips like hummus. Whether it’s a casual afternoon snack or a lively evening gathering, I believe in using fresh ingredients to make every bite memorable. Sharing these recipes with you feels like extending a bit of our family tradition, one that’s rooted in farm-fresh goodness and a passion for good food enjoyed together. ♥
Take a look at the blog below as a complement to the hummus recipe.
