Hummus

I am making wraps tonight, and wanted some fresh hummus to accompany the vegetarian bean chile and guacamole.

I am also abandoning Barth for a week and going up to Brisbane to see my family before having a few days at Coolum with some good girlfriends.  So I wanted to leave some nice healthy snacks for him in the fridge, as I’m pretty sure he will be logging onto menulog before my plane touches down in Brisbane.

Here is my recipe for hummus, one of the staples of our fridge, which is adapted from many other sources (you can blame Dad’s Camp Eden cookbook for the healthy stuff and Ottolenghi for the unhealthy bits – although he uses far more tahini in his recipe).  Actually, although its not a low fat option (due to the tahini, and olive oil if used), hummus is a healthy meal addition and will provide a good amount of calcium, fibre, protein, iron etc and all the other good things found in chickpeas.

Cooked chickpeas

Cooked chickpeas

Ingredients

  • 1.5 cups of dried chickpeas (or 3 cups of cooked chickpeas)
  • 1 teaspoon baking soda
  • 1.5 litres water
  • 4 tablespoons of tahini
  • 2 teaspoons ground cumin
  • 1 teaspoon cayenne pepper
  • 2-4 cloves of garlic, depending on taste
  • 1 lemon, juiced
  • 1 teaspoon salt
  • pepper
  • 300mL ice-cold water
  • olive oil (optional)
  • fresh herbs of choice (optional – for garnish)

Instructions

  1. If you are using canned chickpeas, skip steps 1 and 2.  For those using dried chickpeas (please do, its so much better!), prepare the chickpeas by soaking them in water in a large saucepan overnight with a pinch of bicarb soda – there should be about 4cm of water above the level of the chickpeas.  If you forget to do this in advance (like me), you can use the quick soak method and cover the chickpeas in a saucepan with 4cm of water, put on the stove and bring to boil.  Turn off the stove and leave the chickpeas to sit for at least an hour.
  2. After soaking, rinse the chickpeas in cold water and return to the saucepan.  Add the baking soda and stir for 3-4 minutes until the chickpeas are heated and the baking soda is mixed through.  Add 1.5 litres of water to the saucepan, bring to the boil and then turn the heat down to simmer.   Cook the chickpeas for 25-40 minutes until they are soft and tender.  Remove from heat and drain chickpeas.  You should have about 3 cups of cooked chickpeas.
  3. Place the chickpeas into a blender or food processor (I use an omniblend) and puree until the chickpeas have lost their shape.
  4. Add the garlic, cumin, cayenne pepper, salt, pepper, lemon juice to the blender.  Start the motor and then add the tahini until roughly blended through.  The hummus will be fairly thick.  Keep the blender on, and slowly add the iced water (you may not need it all) until you have a smooth paste.  Add the olive oil, if using, and continue to blend for another 30 seconds. Taste the hummus, and add more lemon or salt to taste.
  5. Transfer the hummus to a serving bowl, rest for 30 minutes, and garnish with fresh herbs.  Alternatively, transfer the hummus to an airtight container and store in the fridge for 4-5 days.  Serve hummus with carrot or celery sticks, as a dip with pita bread chips, or use on bread or wraps.
Hummus thumbnail image Hummus is a healthy snack or meal addition, and will provide a good amount of calcium, protein, iron 30min

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