Chickpeas

Hummus is living proof that the best tasting things in life are simple to make.

What is one thing Natalie Portman is totally obsessed with? Hummus. The beautiful vegan actress once told Vogue that she “consumes [her] own weight in hummus everyday.” Hummus is living proof that the best tasting things in life are simple to make. Drilling down to the basics, all you need to make hummus are seven ingredients and a food processor (or blender in my case as I don’t possess a powerful version of the former (not yet at least)).

Gluten-free, nut free, and dairy free, this tasty dip has a lot going for it, both in terms of taste and nutrition. Chickpeas, hummus’s key ingredient, is full of protein, good-for-you carbs and fiber. Like other members of the legume family, they routinely top lists of the world’s healthiest foods. Garlic and olive oil, are both part of Mediterranean Diet, which numerous studies have concluded to be the healthiest and most sustainable diet in the long run. As a bonus, hummus can help with weight management. Since hummus is so rich in protein (hence ideal for vegetarians), it can help fight hunger cravings and balance sugar levels. Moreover, the calcium in chickpeas and tahini can make your bones from stronger (important for women in their golden years to ward off osteoporosis) while the iron content helps deliver oxygen to red blood cells, thereby helping to alleviate anemia. You can now say goodbye to the store-bought version and make your own hummus at home by following the simple steps set out below.

INGREDIENTS:

• One 15-ounce can (425 grams) of chickpeas (also called garbanzo beans)
• 1/4 cup of tahini (for the easy homemade version, refer to my previous recipe here)
• 1/4 cup of fresh lemon juice (basically the juice of one large lemon)
• One large garlic clove, minced
• 2 tablespoons of olive oil, plus more for serving
• 1/2 to 1 teaspoon kosher salt, depending on taste
• 1/2 teaspoon ground cumin
• 2 to 3 tablespoons water
• Dash of ground paprika or sumac for serving

METHOD:

1) Squeeze the juice of one mighty large lemon. Get rid of the pips. 2) Drain the liquid from the can of chickpeas and rinse well with running water. 3) In the bowl of a food processor/blender, combine the tahini and lemon juice. Process for 1 minute. Scrape the sides and bottom and process for another 30 seconds. This extra time helps “whip” or “cream” the tahini to ensure a smoother and creamier hummus.

4) Add the olive oil, minced garlic, cumin and the salt to the mixture. Process for 30 seconds, scrape sides and bottom again, and process for another 30 seconds. 5)  At this stage, the hummus will be too thick and still have tiny chunks of chickpeas. To fix this, slowly add 2 to 3 tablespoons of water until the desired consistency is achieved. If you have a food processor, you can leave the motor running whilst you do this. 6) To serve, scrape the hummus into a bowl or plate and drizzle with 1 tablespoon of olive oil over the top. Sprinkle with paprika or sumac. Hummus makes a great dip for pita bread or vegetables, and you can also use it as a sandwich spread. Note: Homemade hummus can be stored in an airtight container and refrigerated for up to one week.