It sure is great to have a free weekend! And when I have a free weekend, I take a free weekend! It is good to get some rest and relaxation, clean the house, and experiment with some new recipes! And, it was SUPERBOWL SUNDAY! Which means there was no shortage of test tasters in the vicinity! This weekend, I made a “dirty chai” banana bread, 8 batches of stromboli (Nonna is so proud!), and homemade hummus! And in the midst of it all, I entertained my friends with a “pretend cooking show video” just like Jennifer Garner does on Instagram! She is hilarious! Coming away from the weekend, I have decided to blog my homemade HUMMUS recipe.
First, let’s talk a little bit about hummus. Hummus is a common Middle Eastern appetizer made with chickpeas, tahini, garlic, and lemon. To me, it is a savory and satisfying snack served with pita, cucumber, carrots, snap peas, or pretzels. It makes a great appetizer for parties, tailgates, or evenings with my med school girls and a glass of wine (a personal favorite of a good time).
Hummus used to be an essential weekly grocery item for me. I usually just bought whichever flavor was on sale or whichever flavor I had a coupon for. My world changed a few weeks ago when I decided that I was going to try to make my own! OH, MY GOODNESS! There is no comparison anymore. This recipe for lemon garlic hummus will melt in your mouth. For my baking friends, it has the satisfying texture of a quality buttercream icing.
Hummus that’s like icing?!? How can that be?? The key is to cook the chickpeas on the stove before blending the recipe together. The first time I made hummus, someone told me that I needed to peal every single film off of the chickpeas before putting them in the blender. Let me tell you that it was as MISERABLE as it sounds. I am embarrassed to say that I did it! But for this recipe, you just have to bring them to a boil and let them simmer for 20 minutes until they are mushy. Simply, leave the films with the beans. They will blend up just fine to get the creamy texture that is desired.
Since I have a passion for promoting healthy minds and bodies, let’s talk a little about the nutritional value of this hummus. It is a simple blend of chickpeas, garlic, tahini, lemon, and olive oil. For vegans and vegetarians, it can be a great addition of fiber and protein to your diet. For diabetics, this recipe is low in carbohydrates. It is also full of healthy fats. Let’s talk about a few of the major ingredients.
Chickpeas (AKA garbanzo beans): These legumes are rich in protein, folate, and fiber. For diabetics, these beans have a low glycemic index and a low glycemic load. When served with veggies, this recipe is a great low carb snack! The fiber in the chickpeas also contributes to a feeling of fullness and satiety by delaying digestion and adding bulk to meals. [Harvard Nutrition]
Tahini: Tahini is a condiment made from toasted ground hulled sesame seeds. Sesame seeds are a great source of protein. Legumes and seeds are complementary proteins, supplying all nine essential amino acids to the diet. With a few exceptions, animal proteins are the only complete source of the essential amino acids. This complementation is important for vegans and vegetarians who cannot get all amino acids from just one source.
Olive oil: Olive oil is an essential part of the Mediterranean Diet. Unsaturated fats, like olive oil, are heart healthy! Research says that unsaturated fats are linked with a lower risk of heart disease and have been shown to lower LDL (bad) cholesterol and blood pressure. A diet higher in unsaturated fats (liquid at room temperature) and lesser in saturated fats (solid at room temperature) has shown health benefits. Fats are an essential part of a good diet for the absorption of the lipid soluble vitamins A, D, E, and K. Choosing good quality fats is important! [Health Meets Food]
In this recipe, I added fresh garlic and fresh lemon juice to the hummus and garnished it with Italian parsley. I like to keep it simple. But there are other creative options to add olives, red pepper flakes, or maybe some basil. I will update the post as I keep experimenting with new flavors as the seasons change.
I am so IN LOVE with this hummus recipe. It seems like every Sunday I have to make a batch for the week. It takes more time and effort than just grabbing a container off the store shelf, but I think it is so worth it. My personal favorite way to eat it is with original Pretzel Crisps and snap peas! It also makes for a great tailgate food. LET'S GO, MOUNTAINEERS! Encourage your friends to try it, too!
Other creative hummus ideas include:
Hummus instead of mayonnaise in potato or tuna salad
Hummus instead of butter on a baked potato
Hummus on a pizza with chicken and roasted vegetables
Hummus instead on a hamburger or turkey sandwich
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Lemon Garlic Hummus:
Ingredients:
1 can garbanzo beans (15.5 Oz.) rinsed and drained
1/2 teaspoon baking soda
Juice from 2 small/medium lemons
2 small cloves of garlic
1/2 cup tahini
1/2 teaspoon salt
1/2 teaspoon pepper
1 teaspoon olive oil
Directions:
In a small sauce pot, place the garbanzo beans and baking soda. Cover with water. Bring to boil, reduce to simmer and cook for 20 minutes. The beans are fully cooked when they are mushy and the films are falling off. Drain and rinse the beans over cool water. No need to remove the films! Set aside.
Finely chop the garlic and blend in food processor with the fresh juice from two lemons. Let the mixture sit for 5 minutes while the lemon juice absorbs the garlic flavor.
Add tahini to the food processor and blend until smooth. I used Kroger’s Simple Truth Organic Tahini, but there are other options out there to try. Prices vary by brand.
If the tahini looks dry, add a 1/2 teaspoon of water to the mix. Continue to add water until the mixture is wet, but thick in consistency.
Add salt and pepper.
Add cooled garbanzo beans a little at a time. Alternate olive oil and bean additions. Blend until smooth and creamy. It should have the consistency of a good buttercream icing. YUM!
Garnish with freshly chopped parsley. Serve with vegetables, pita, or pretzels.
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