Project Description

Hummus is a traditional middle eastern dish and is really darn simple to make. Typically, the ingredients you need to create this delicious, creamy and healthy dish are chickpeas, tahini (a toasted sesame paste), garlic, lemon and olive oil. The two variations I have made are: Classic Roasted Garlic and Lemon Hummus and Roasted Garlic and Red Pepper Hummus.

Time

1 hour 5 minutes

CUISINE

Middle Eastern

DIFFICULITY

Easy / Beginner

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SOCIAL

wandering.wally

As the main ingredients used in this vegetarian dish makes it a good source of plant-based proteins from the chickpeas, has anti-inflammatory properties from the olive oil and tahini, great for your digestion and with a low glycemic index, helps control blood sugar and maintains your body weight.

Two Variations of Hummus

I made this during the Covid-19 lockdown period, so fresh chickpeas were a little hard to come by, but you can always use can ones as well. My variation also uses oven-roasted garlic, instead of raw garlic –  I find that this enhances the flavour of the hummus better instead of the overpowering flavour of raw garlic.

Healthy, Nutrient Packed Hummus

Apart from being nutrients-packed, the hummus is a very versatile dish – use it as a dip for your crackers, a spread for your breads or even toss them into your salads or rice bowls – they go so well with those. And best of all, you are free to tweak the recipe, giving it your own twist and variation.

Full Recipe: Healthy Hummus 2-Ways

This recipe serves 4 to 6. Let’s get started!

STARTING GUIDE

  • Cuisine: Middle-Eastern

  • Prep Time: 30 mins

  • Cooking Time: 35 mins

  • Total Time: 1 hour 5 minutes

HEALTHY HUMMUS INGREDIENTS

COMMON INGREDIENTS FOR HUMMUS

  • 1 whole Garlic

  • 1 500gm can of cooked Chickpeas

  • 4 tablespoons tahini

  • 1 lemon

  • Olive oil

  • Salt and pepper to taste

ADDITIONAL INGREDIENTS FOR ROASTED GARLIC AND RED PEPPER HUMMUS

  • 1 Red Bell Pepper

  • 1 teaspoon curry powder

TAHINI INGREDIENTS

  • 250gm sesame seeds

  • 1 tablespoon Olive oil

GARNISHING

  • Smoked Paprika

  • A little chopped red bell pepper

  • Some chickpeas

  • Alfalfa sprouts

GUIDE / INSTRUCTIONS FOR HUMMUS

START BAKING SOME INGREDIENTS FIRST

  • Pre-heat oven at 180C

  • Cut off the top part of the garlic, don’t peel it and set it into your baking tray

  • Cut the red bell pepper into big slices, after removing the stalks, seed and the white parts inside. Place them onto the baking tray as well

  • Cut the lemon in half and put it onto the tray as well

  • Coat everything in the baking tray with a drizzle of olive oil and put them into the oven to bake for 25 mins

  • Midway into the baking, you can remove the onions and flip the red bell pepper slices

  • Once done, remove from oven and set aside to cool

  • The red bell pepper slices would look slightly burnt, so just remove the black parts and keep it aside

Preparing the Tahini

  • The tahini is an important ingredient for the hummus. You start this off by toasting the sesame seeds on the pan first

  • Once fragrant and slightly brown, put them into your blender/food processor, drizzle some olive oil and start blending

  • Blend till you get the right pasty, creamy consistency and it is done

Preparing The Classic Roasted Garlic and Lemon Hummus 

  • Pour and drain the can of chickpeas and make sure you give it a good wash. You can peel some of the loose skins of the chickpeas if you see them

  • Use half of the chickpeas, putting them into the blender

  • Along with that, add 2 tablespoons of tahini, 1 tablespoon of water, 4 to 6 cloves of roasted garlic, 1 tablespoon olive oil, a pinch of salt and black pepper and a tablespoon of roasted lemon juice

  • Blend till you get a creamy consistency and its done!

Preparing Roasted Garlic and Red Pepper Hummus 

  • Pour in the other half of the chickpeas into the blender

  • Like the first recipe, add 2 tablespoons of tahini, 1 tablespoon of water, 4 to 6 cloves of roasted garlic, 1 tablespoon olive oil, a pinch of salt and black pepper and a tablespoon of roasted lemon juice

  • Add extra ingredients for this recipe – the roasted red bell peppers and a teaspoon of curry powder

  • Blend till you get a creamy consistency and its done!

NOTES ABOUT THIS HUMMUS RECIPE

Add a nice touch to presenting your hummus byt pouring it into a nice swirl. I like to garnish mine with some smoked paprika powder, a drizzle of olive oil and some extra items like chopped red bell peppers, whole chickpeas and alfalfa sprouts. There you have it – 2 healthy hummus recipes – feel free to be creative with your recipes and adjust the ingredients according to your tastes. I love having these for breakfast, spreading them onto my favourite sourdough bread. Yum!