“Discover the Best Homemade Hummus Recipe: A Delicious and Nutritious Mediterranean Dip”
Hummus is a dip or spread that originated from the Middle East, specifically from countries such as Lebanon, Israel, and Egypt. It is made from cooked and mashed chickpeas, to which other ingredients such as tahini (a paste made from sesame seeds), lemon juice, garlic and olive oil are added. Hummus has a creamy texture and a nutty and slightly tangy flavor, making it a favorite dip or spread in many cultures around the world.
In recent years, hummus has gained immense popularity in the Western world, becoming a staple found in supermarkets, restaurants and cafes. It is widely consumed as a dip for pita bread, crackers, or vegetables, and as a spread for sandwiches and wraps. Its versatility, health benefits, and vegetarian- and vegan-friendly nature have made it a popular choice for people seeking healthy breakfast options. Additionally, hummus is easy to make at home with simple ingredients and a blender, which has contributed to its popularity among home cooks as well.
Hummus has a long and rich history that dates back to ancient times. The earliest known recipe for hummus was found in a 13th-century Arabic cookbook called “Kitab Wasf al-Atima al-Mutada” (Description of Familiar Food), which describes a dish called “hummus bi tahina”. A recipe was included. Translation of “chickpeas with tahini”.
However, the origins of hummus can be traced back even further to ancient Egypt, where chickpeas were a staple food. Chickpeas were also widely used in the Middle East, where they were mashed and mixed with other ingredients to make dips or spreads.
Hummus became more popular in the 20th century with the rise of mass production and commercialization. It gained popularity not only in the Middle East but also in Europe and North America due to the migration of Middle Eastern communities to these regions.
Today, hummus has become a beloved food around the world, and its popularity continues to grow as more and more people discover its delicious taste and health benefits.
Classic Hummus Recipe:
Ingredients:
- can (15 oz) chickpeas, drained and rinsed, or 1 1/2 cups cooked chickpeas
- 1/4 cup tahini paste
- 3 tbsp freshly squeezed lemon juice
- 2 garlic cloves, minced
- 1/2 tsp ground cumin
- 1/2 tsp salt
- 2 to 3 tablespoons water to thin the hummus, as needed
- 2 tablespoons olive oil (optional, for serving)
- Paprika or parsley, for garnish (optional)
Note: You can adjust the amount of ingredients to your liking, depending on how creamy, tangy, or tangy you want your hummus to be.
Method:
Here are step-by-step instructions for making hummus:
Prepare the chickpeas: Drain and wash a can of chickpeas or cook 1 1/2 cups dried chickpeas according to package directions until they are tender. If using canned chickpeas, remove any loose skin by rubbing the chickpeas between your fingers.
Combine ingredients: Combine chickpeas, tahini, lemon juice, minced garlic, cumin, and salt in a food processor. Process the ingredients until they are well combined and smooth.
Add water. With food processor running, slowly add 2 to 3 tablespoons water, one tablespoon at a time, until hummus reaches desired consistency. You can add more water if you want a thinner consistency.
Adjust seasoning. Taste the hummus and adjust seasoning to your liking. You can add more salt, lemon juice or garlic as per your preference.
Serve: Put the hummus in a serving bowl, drizzle it with olive oil and sprinkle with paprika or parsley, if desired. Serve with pita bread, crackers or vegetables for dipping.
Store: Store leftover hummus in an airtight container in the refrigerator for up to one week.
Here are some tips for getting the right consistency for hummus:
Use hot chickpeas. Hot chickpeas blend more easily than cold chickpeas, so if you’re using canned chickpeas, rinse them under hot water before blending.
Add water slowly: Add water slowly, one tablespoon at a time, while the food processor is running until you reach the desired consistency. Add too much water, and the hummus will become too thin and runny.
Blend longer. Blend the hummus longer so it becomes smooth and creamy. This will also help break up any chunks of chickpeas or other ingredients.
Use a high-powered blender or food processor. A high-powered blender or food processor will blend ingredients more smoothly and quickly than a lower-powered appliance.
Adjust the tahini. If the hummus is too thick, try adding more tahini. Tahini is a key ingredient in hummus and helps create a creamy texture.
By following these tips, you can achieve a smooth and creamy hummus with the perfect consistency for dipping or spreading.
Here are some flavorful hummus variations you can try:
Roasted Red Pepper Hummus: To the classic hummus recipe, add 1 roasted red pepper (peeled and seeded) and blend until smooth. You can also add some smoked paprika for a smoky flavor.
Spinach and Feta Hummus: To a classic hummus recipe, add 1/2 cup fresh spinach leaves and 1/4 cup crumbled feta cheese and blend until smooth. This variation has a fresh and tangy taste.
Cilantro Lime Hummus: To the classic Hummus recipe, add 1/4 cup fresh coriander leaves and 2 tablespoons freshly squeezed lime juice and blend until smooth. This variation has a zesty and refreshing taste.
Sun-Dried Tomato and Basil Hummus: To a classic hummus recipe, add 1/4 cup sun-dried tomatoes (in oil, drained) and 1/4 cup fresh basil leaves and blend until smooth. This variation has a sweet and savory flavor.
Garlic and Herb Hummus: Add 2 tablespoons chopped fresh herbs (such as parsley, thyme, or oregano) and 2 cloves minced garlic to a classic hummus recipe and blend until smooth. This variation has a stronger and more aromatic flavor.
These flavored hummus variations are great for dipping vegetables, pita chips, or spreading on sandwiches. Try them and find your favorite flavor!
Spicy Hummus Dip:
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/4 cup tahini paste
- 3 tbsp freshly squeezed lemon juice
- 2 garlic cloves, minced
- 1/2 tsp ground cumin
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 to 3 tablespoons water to thin the hummus, as needed
- 2 tablespoons olive oil (optional, for serving)
- Red chili flakes or chopped jalapeno, for garnish (optional)
Method:
In a food processor, combine chickpeas, tahini, lime juice, minced garlic, cumin, salt, and cayenne pepper. Process the ingredients until they are well combined and smooth.
With food processor running, slowly add 2 to 3 tablespoons water, one tablespoon at a time, until hummus reaches desired consistency.
Taste the hummus and adjust seasoning to your liking. If you want to make it spicy then you can add more salt or red chili.
Remove the hummus to a serving bowl, drizzle with olive oil, and sprinkle with red pepper flakes or chopped jalapeno, if desired.
Serve with pita bread, crackers or vegetables for dipping.
This spicy hummus dip is perfect for those who like their food with a kick of heat. Enjoy it as a dip or spread it on sandwiches and wraps for extra spicy flavor.
Roasted Garlic Hummus:
Ingredient:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/4 cup tahini paste
- 3 tbsp freshly squeezed lemon juice
- 1/4 cup roasted garlic cloves
- 1/2 tsp ground cumin
- 1/2 tsp salt
- 2 to 3 tablespoons water to thin the hummus, as needed
- 2 tablespoons olive oil (optional, for serving)
- Paprika or parsley, for garnish (optional)
Method:
Preheat oven to 375°F. Cut off the top of the garlic to take out the cloves, sprinkle it with olive oil and wrap it in foil. Roast the garlic in the oven for 30-40 minutes or until the cloves are soft and fragrant. Let it cool down a bit.
Combine chickpeas, tahini, lemon juice, roasted garlic clove, cumin and salt in a food processor. Process the ingredients until they are well combined and smooth.
With food processor running, slowly add 2 to 3 tablespoons water, one tablespoon at a time, until hummus reaches desired consistency.
Taste the hummus and adjust seasoning to your liking. If needed, you can add more salt or lemon juice.
Remove the hummus to a serving bowl, drizzle with olive oil, and sprinkle with paprika or parsley, if desired.
Serve with pita bread, crackers or vegetables for dipping.
This roasted garlic hummus has a deep, rich flavor that’s perfect for garlic lovers. Enjoy it as a snack or use it as a spread on sandwiches and wraps.
Beetroot Hummus:
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 medium beetroot, boiled and peeled
- 1/4 cup tahini paste
- 3 tbsp freshly squeezed lemon juice
- 2 garlic cloves, minced
- 1/2 tsp ground cumin
- 1/2 tsp salt
- 2 to 3 tablespoons water to thin the hummus, as needed
- 2 tablespoons olive oil (optional, for serving)
Method:
Combine chickpeas, boiled beetroot, tahini, lemon juice, minced garlic, cumin and salt in a food processor. Process the ingredients until they are well combined and smooth.
With food processor running, slowly add 2 to 3 tablespoons water, one tablespoon at a time, until hummus reaches desired consistency.
Taste the hummus and adjust seasoning to your liking.
Transfer the hummus to a serving bowl, drizzle olive oil over it, and sprinkle with sesame seeds if desired.
Serve with pita bread, crackers or vegetables for dipping.
Avocado Hummus:
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 ripe avocado, peeled and pitted
- 1/4 cup tahini paste
- 3 tbsp freshly squeezed lemon juice
- 2 garlic cloves, minced
- 1/2 tsp ground cumin
- 1/2 tsp salt
- 2 to 3 tablespoons water to thin the hummus, as needed
- 2 tablespoons olive oil (optional, for serving)
Method:
Combine chickpeas, avocado, tahini, lime juice, minced garlic, cumin, and salt in a food processor. Process the ingredients until they are well combined and smooth.
With food processor running, slowly add 2 to 3 tablespoons water, one tablespoon at a time, until hummus reaches desired consistency.
Taste the hummus and adjust seasoning to your liking.
Transfer the hummus to a serving bowl, drizzle with olive oil, and sprinkle with paprika or chopped coriander if desired.
Serve with pita bread, crackers or vegetables for dipping.
Sun-Dried Tomato Hummus:
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/4 cup tahini paste
- 3 tbsp freshly squeezed lemon juice
- 2 garlic cloves, minced
- 1/2 tsp ground cumin
- 1/2 tsp salt
- 1/4 cup sun-dried tomatoes in oil
- 2 to 3 tablespoons water to thin the hummus, as needed
- 2 tablespoons olive oil (optional, for serving)
Method:
Combine chickpeas, tahini, lemon juice, minced garlic, cumin, salt, and sun-dried tomatoes in a food processor. Process the ingredients until they are well combined and smooth.
With food processor running, slowly add 2 to 3 tablespoons water, one tablespoon at a time, until hummus reaches desired consistency.
Taste the hummus and adjust seasoning to your liking.
Take out the hummus in a serving bowl, sprinkle and sprinkle olive oil on it
Serve Ideas For Hummus
Hummus is a versatile dip that can be served in a variety of ways. Here are some serving ideas for hummus:
Classic Dip: Serve hummus with pita bread, crackers, or vegetables such as carrot sticks, celery, bell peppers, or cucumber slices. You can drizzle olive oil and sprinkle paprika or chopped parsley on top of the hummus for extra flavor.
Sandwich Spread: Use hummus spread for sandwiches and wraps instead of mayonnaise. It adds a creamy texture and a healthy twist to your sandwich. You can also add some fresh vegetables like cucumber, tomato and lettuce to your sandwich.
Salad Dressing: Use hummus as a salad dressing by diluting it with water or lemon juice to make a creamy dressing. It works especially well with Mediterranean-style salads that contain ingredients like chickpeas, olives, tomatoes, and feta cheese.
Pizza toppings: Instead of tomato sauce, spread hummus on a pizza crust, then top with your favorite veggies and cheese. Bake as usual for a delicious and unique pizza experience.
Topping for Baked Potatoes: Use hummus as a topping for baked potatoes, along with some chopped chives and a drizzle of olive oil.
Snack Platter: Arrange a variety of dips, crackers and vegetables on a platter for a colorful and healthy snack option. Incorporate hummus with other dips like guacamole, salsa, and tzatziki for a tasty and nutritious snack spread.
Grilled Meat Marinade: Use hummus as a marinade for grilled chicken or lamb. The hummus will add a savory flavor and keep the meat moist and tender.
Health Benefits Of Hummus
Hummus is not only delicious, but it also offers many health benefits. Here are some of the health benefits of hummus:
Good source of protein: Hummus is made from chickpeas, which are a great source of plant-based protein. Protein is essential for building and repairing tissues in the body.
Contains healthy fats: Hummus contains healthy fats from olive oil, which is a monounsaturated fat. Monounsaturated fats are beneficial for heart health and may help reduce levels of bad cholesterol.
High in Fiber: The chickpeas used in hummus are also high in fiber, which is important for digestive health. A high-fiber diet may help reduce the risk of constipation, heart disease and other chronic diseases.
Rich in vitamins and minerals: Hummus contains a variety of vitamins and minerals, including vitamin B6, folate, iron and manganese. These nutrients are important for various functions in the body, including energy production and the formation of red blood cells.
May help with weight management: Hummus is a low-glycemic index food, which means it is digested and absorbed slowly, keeping you feeling fuller for longer. It can help with weight management by reducing overall calorie intake.
May help reduce inflammation: Ingredients in hummus, including chickpeas and olive oil, have anti-inflammatory properties that may help reduce inflammation in the body. Chronic inflammation is linked to many chronic diseases, including heart disease, cancer and diabetes.
Overall, hummus is a nutrient-rich food that offers many health benefits. It is a great addition to a healthy and balanced diet.
Hummus Brands
There are many brands of hummus available on the market, ranging from small-batch, artisanal producers to larger, well-known brands. Here are some popular hummus brands:
Sabra: Sabra is one of the largest and best-known hummus brands in America. They offer a variety of flavors including Classic, Roasted Garlic and Red Chili.
Cedar: Cedar is another popular brand of hummus that offers a variety of flavors, including Roasted Red Pepper, Garlic Lover and Lemon Zest.
Tribe: Tribe offers a variety of hummus flavors, including Classic, Roasted Garlic and Sweet Red Chili. They also offer a line of organic hummus.
Hope Foods: Hope Foods is a small, family-owned brand that produces organic hummus in unique flavors like Thai Coconut Curry, Kale Pesto, and Spicy Avocado.
Lantana: Lantana is known for its creative hummus flavors, such as black bean, edamame, and beetroot. They also offer a line of hummus dips that can be used as a spread or topping.
Boar’s Head: Boar’s Head is a well-known brand in the deli industry that also produces hummus in classic and roasted red pepper flavors.
Roots: Roots is a small, artisanal brand that produces hummus in unique flavors like turmeric and ginger, and roasted eggplant.
These are just a few of the many hummus brands available on the market. When choosing a hummus brand, be sure to read the ingredient list and nutrition label to make sure it fits your dietary needs and preferences.
Hummus is a versatile and popular food that has gained worldwide popularity in recent years. From its humble beginnings as a traditional Middle Eastern dip, it has evolved into a beloved snack and ingredient in many different types of cuisine.
One reason for the popularity of hummus is its versatility. It can be used as a dip for vegetables, pita bread and chips, or as a spread on sandwiches and wraps. It can also be included in a variety of dishes, from salads to pasta and pizza.
Hummus is also a healthy food option, packed with nutrients and health benefits. It is a good source of protein, healthy fats and fiber, and contains a variety of vitamins and minerals. It is also a low glycemic index food, which means it can help keep you feeling full for longer, aiding in weight management.
Overall, hummus is a delicious and nutritious food that can be enjoyed in many different ways. Whether you’re looking for a healthy snack or a versatile ingredient in your favorite recipes, hummus is a great option.
FAQ
Question: What is humus?
A: Hummus is a dip or spread made by mixing cooked, mashed chickpeas with tahini, lemon juice, garlic, and other ingredients.
Q: Is hummus vegetarian?
A: Yes, hummus is vegetarian because it is made from plant-based ingredients and does not contain any animal products.
Q: Is hummus gluten free?
A: In its original form, hummus is gluten-free. However, some store-bought hummus may contain gluten as an ingredient, so it’s important to check the label or make your own at home using gluten-free ingredients.
Q: Is hummus healthy?
A: Yes, hummus is a healthy food choice as it is packed with nutrients like protein, fiber, healthy fats and various vitamins and minerals.
Q: How long does humus last?
A: Homemade hummus can last up to a week in an airtight container in the refrigerator. Store-bought hummus usually has a long shelf life, and an expiration date should be listed on the package.
Q: Can hummus be frozen?
A: Yes, hummus can be frozen for up to six months. It’s best to freeze hummus in small portions in an airtight container and keep it in the refrigerator overnight before using.
Q: Can I make hummus without tahini?
A: Yes, you can make hummus with peanut butter, almond butter, or other nut butters without tahini. However, tahini is a traditional ingredient in hummus and provides a distinct flavor and texture.
Q: What are some serving suggestions for hummus?
A: Hummus can be served as a dip with vegetables, pita bread, or chips, or used as a spread on sandwiches and wraps. It can also be included in various dishes like salads, pasta and pizza.
Q: What are some common forms of humus?
A: Some common forms of hummus include roasted garlic hummus, roasted red pepper hummus and spicy hummus. Other creative variations include edamame hummus, beet hummus and avocado hummus.
Image by valeria_aksakova on Freepik