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Homemade Hummus


A bowl of hummus topped with parsley, paprika, olive oil and chickpeas.

The Benefits

Chickpeas: This small beige legume, also known as the garbanzo bean, is high in protein and filled with nutrients that may help with digestion, boost mental health, lower cholesterol and reduce the risk for cancer.

Vitamin A, C & E - Fiber - Folate - Iron - Magnesium - Potassium

Tahini: This creamy condiment made from roasted sesame seeds may help lower inflammation in the body, strengthen your central nervous system and fight cancer.

Vitamin B1 & B2 - Copper - Fiber - Protein - Phosphorus

Lemon: This bright yellow citrus fruit may support heart health, weight control, and digestive health.

High in Vitamin C - Fiber - Citric Acid - Iron

Olive Oil: This green oil is filled with healthy-fats and antioxidants that may improve heart health, lower the risk of stroke, fight inflammation, help prevent cancer and boost brain health.

Vitamins A, E, K - Iron - Calcium - Magnesium

Garlic: This delicious addition to any dish has antibiotic properties which may boost immunity, and prevent the onset of dementia.

Manganese - Vitamins B6 & C - Selenium


The Recipe

Ingredients

15 oz. chickpeas, drained & rinsed

1/2 tsp baking soda

2 lemons, juiced

1 tsp sea salt

1 large garlic clove, finely minced

2 tbsp olive oil

1/2 cup tahini

1/2 tsp cumin

1/2 tsp paprika

fresh parsley, chopped


Instructions

1) Prepare the chickpeas: In a medium saucepan, add chickpeas, baking soda and fill with enough water to cover the chickpeas + several inches more. Boil over high heat for 15-20 minutes until chickpeas are soft and bloated and the skin falling off. Drain and rinse with cold water. Set aside.

2) Create the hummus: In a blender or food processor, add cooked chickpeas, lemon juice, sea salt and garlic. Blend until chunky and combined. Pour in tahini. Blend until the consistency is thick and creamy. Scraping down the sides often.

Tip: If your tahini was extra thick, add in a tablespoon or two of ice water.

3) Add the finishing touches: While the blender or food processor is running with it's lid on, gently pour in the olive oil until it is fully incorporated. Stop blending, add all the spices and blend once more.

4) Plate and Enjoy: Serve in a bowl and top with fresh parsley, an extra drizzle of olive oil and a sprinkle of paprika or sumac. Enjoy with pita bread or fresh vegetables!



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