Hummus is a must have food in my fridge at all times. It’s packed with protein and healthy fats. I love to have it with toast and eggs in the mornings, in my rice bowl mixes, as a standalone snack with veggies, or as a replacement for when I’ve run out of homemade mayo. The two key ingredients for hummus are chickpeas and tahini. Tahini is made from sesame seeds which are a healthy fat that should be incorporated into your diet. Chickpeas are a great source of plant-based protein loaded with fiber, iron, zinc and B vitamins. This might explain why it’s included in so many healing diets. I like to buy dried, bagged chickpeas. Amazon has some here.
I try to avoid canned foods whenever possible. There have been reports about the use of potentially harmful chemicals such as Bisphenol A (BPA) in the lining of cans. These harmful chemicals can leak into the food. Chemicals such as BPA have been banned from use in the production of products such as baby bottles, but they are still used in canned foods. While there are some companies who are moving away from using dangerous chemicals, we often don’t know enough about the substitutes they are using. As a health conscious shopper this makes for a complicated maze to try and navigate. My philosophy is that keeping it safe means keeping it simple. So avoid canned foods and instead buy items such as chickpeas that are packed in bags. And then take those chickpeas and make some awesome hummus for your next meal!
If you try this recipe, I would love to know what you think! Leave a comment and tag @feel_good_fam on Instagram.
- 1 ½ cups cooked chickpeas or 1 (15 oz.) canned
- ¼ cup lemon juice
- ½ cup tahini*
- 1 small garlic clove
- 2 tablespoons extra virgin olive oil
- ½ teaspoon ground cumin
- ½ teaspoon salt
- 1-2 tablespoons of hot water
- In a food processor or high speed blender, add the lemon and tahini pulse to combine about 1 minute, scrape down sides of bowl and process again.
- Add the garlic, salt, cumin, and olive oil process for 40 seconds, scrape down sides of bowl and process again until everything is well blended.
- Add half the chickpeas, blend scrape down sides of bowl, add the rest of the chickpeas and blend for about 2 minutes or until your mixture is smooth and creamy.
- While processor or blender is running add 2-3 tablespoons of hot water to make your hummus super smooth.
- Taste and adjust seasonings, such as adding more salt, cumin or lemon.
- Spoon the hummus into a bowl and serve with olive oil and any desired toppings
Leftovers can be stored in an airtight container in the fridge for up to one week
For reference, 1 cup dried chickpeas yields about 3 cups cooked