Hummus

Hummus is an Arabic word for chickpeas. It is made by cooking chickpeas (commonly known as garbanzo beans) until soft and spicing them up with paprika, olive oil, and lemon to create a protein-rich dip typically enjoyed with flatbread. Technically, soft creamy chickpeas are called hummus bi tahini in Arabic, meaning chickpeas with tahini.

In the Arab world, hummus is more than an occasional dip or appetizer. It is a staple food often served with bread, olives, and olive oil at cafes or tea shops, perfected over centuries.

Today, most Arabs buy it in shops, and it is frequently served alongside flatbread, fresh salads, pickled vegetables, and falafel. Traditionally, hummus is a lemony, creamy paste with a hint of spices like cumin powder and paprika. It is served as a smooth, slightly thin spread in a round plate or shallow bowl, drizzled with olive oil.

In the Middle East, it is customary to eat communally from a large plate or bowl. The polite way to eat is to pick up the hummus from the side nearest you. Children are taught not to drag their bread across the plate; instead, they pinch a small piece of bread with hummus and enjoy it, ensuring hygiene when dining together.

Print Recipe

Hummus

Breakfast, lunch, dinner, snack – Mediterranean

By SS Shiva – Serves: 4-5

Prep Time: 20 minutes – Cooking Time: 1 hour – Total Time: 1 hour 20 minutes

This hummus recipe not only offers a creamy, tangy flavor but also provides notable nutritional benefits. Chickpeas are rich in high-quality plant proteins, essential amino acids, vitamins (such as A, B6, B12, C, D, K, thiamine, folate, pantothenic acid, riboflavin, and niacin), and minerals (including iron, calcium, potassium, zinc, copper, selenium, magnesium, and phosphorus). They help regulate blood pressure and blood sugar levels while supporting immunity, digestive health, and heart health.

Ingredients

• 150g/3.5 oz dried chickpeas
• 1 teaspoon salt
• 1 tablespoon tahini
• 1 lemon, juiced
• 1 teaspoon cumin powder
• 1 teaspoon baking soda
• 1/2 cup extra virgin olive oil
• 1 tablespoon creamy coconut yogurt (or milk yogurt optional)
• To garnish (optional):
• paprika powder
• whole chickpeas
• extra virgin olive oil

Instructions

1

Soak chickpeas in warm water overnight with one teaspoon baking soda to soften them.

2

Drain and rinse chickpeas with fresh water.

3

Transfer chickpeas to a pot, cover with water, and cook on medium-low heat for about one hour or until tender.

4

Skim off the white foam that forms on the surface during boiling.

5

Drain the cooked chickpeas and transfer them to a blender.

6

Optionally, reserve the aquafaba (the liquid from the chickpeas) for meringues or to adjust the consistency.

7

Add lemon juice, extra virgin olive oil, tahini, and optionally the creamy coconut yogurt to the blender, then blend until smooth and creamy.

8

Scrape down the sides of the blender to ensure even blending.

9

Gradually add some reserved cooking liquid if needed until a semi-thick consistency is achieved.

10

Adjust seasonings to taste by adding extra lemon juice, salt, or paprika.

11

Transfer the hummus to a shallow bowl, drizzle with extra virgin olive oil, garnish with whole chickpeas and a sprinkle of paprika, and serve with flatbread.

12

Store any leftovers in the refrigerator at or below 4°C for up to a few weeks.

Nutrition

• 229.0 Calories
• 6.1g Carbohydrates
• 0.0mg Cholesterol
• 23.1g Fat
• 0.7g Fiber
• 1.9g Protein
• 3.9g Saturated fat
• 470.0mg Sodium
• 4.3g Sugar
• 0.0g Trans fat