Hummus is a food with many nutritional benefits, usually considered a healthy food. While store-bought hummus has a decent taste, making it at home is rather easy…all you need is a bit of patience, but it’s worth the effort.
Hummus nutritional benefits
The chickpeas contained in hummus, also known as Garbanzo beans, are high in protein and dietary fiber. Chickpeas also contain folic acid, zinc, magnesium and vitamins. The classic hummus recipe also contains tahini (sesame paste), a good source of omega-3 and omega-6 (healthy) fatty acids, calcium, and protein. The other ingredients – garlic, lemon juice, and olive oil – are also well-known as healthy foods, but in this recipe, they are used in low quantities.
The Classic Hummus Recipe
Ingredients:
- 500 g dried chickpeas
- ½ cup lemon juice
- ½ cup tahini
- 2 garlic cloves (peeled)
- olive oil
- salt
- 1 sprig thyme
- 1 teaspoon baking soda
Preparing the chickpeas
Most hummus recipes use canned chickpeas. However, traditional hummus contains freshly boiled chickpeas, resulting in a superior taste. Let’s get started!
Place the chickpeas into a large pot and fill it with water. Add a teaspoon of baking soda (a tenderizing agent), cover, and leave for 12-15 hours. The dried chickpeas will rehydrate and double their size.
Drain the chickpeas and rinse them 2-3 times with cold water. Remove the skins (this can be done manually or using a food mill). Place them in a pot and fill it with water. Add the thyme, cover it, and let it simmer for 1 ½-2 hours (do not add salt; it will slow the cooking process). To ensure the chickpeas are properly boiled, it should crush easily when you squeeze one between your fingers. Keep 1 cup of the water it had boiled in.
Preparing the hummus
You can either use a food processor or a blender. The latter works best to give your hummus a smooth, silky texture. Place the boiled chickpeas in the blender and process until smooth.
Chop the garlic and crush it in a mortar with a pinch of salt until it turns into a paste. Add it into the blender with tahini, lemon juice and salt to taste (you can add it in small doses to ensure it doesn’t get too salty).
Start the blender and add the boiled water until it reaches the desired consistency (it should be similar to mayonnaise).
To serve, spread hummus on a plate and drizzle olive oil. Optionally, you can sprinkle paprika and chopped parsley on top. Hummus can also be stored in the fridge in a tightly closed container for up to one week.
