Nearly all-vegan households always have a tab of hummus in the fridge as it goes with almost every meal. However, for most people, what they have is the store-bought variety. While it is tasty, it is not the healthiest choice for you. First, you can’t compare the taste of freshly made hummus with what you buy in the store with added chemicals and preservatives to keep it on the shelf longer. Secondly, when you make your own hummus, you get to control all the ingredients that go into it, unlike what you buy.
This Chickpea Hummus with A Red Swirl Recipe is a traditional middle eastern recipe with very simple ingredients that blend in beautifully to create a creamy and deeply flavorful hummus. Middle eastern hummus is traditionally made using chickpeas, also called garbanzo beans, because they have a very creamy texture. The liquid from preparing the chickpeas can also be reserved for baking as it’s very gelatinous.
Chickpeas are the most common base ingredient for creamy and thick hummus. They are rich in protein and fiber with potent minerals and vitamins that provide you with a ton of health benefits. These include; muscle and bone strength from protein, calcium, and iron. Chickpeas are also extremely beneficial to pre-diabetics or people with diabetes due to their high levels of dietary fiber that help lower blood glucose. Chickpeas also contain choline, a powerful antioxidant that supports your mental and nervous system health.
For a great tasting hummus, use chickpeas, tahini (made from grinding toasted sesame seeds) which adds a nutty taste to the hummus, fresh lemon juice that adds a much welcome tang, spices and herbs of choice to add more flavor, and olive oil to bind all ingredients and give a silky texture. In addition, we have added roasted red pepper that has been blended and swirled into the hummus for greater taste and added luxury to this chickpea hummus.
Serve it with your pasta or make a taco spread and add your favorite veggies and enjoy culinary heaven!
Hummus with Red Swirl
Nutritional Benefits: Chickpeas are rich in protein and fiber with potent minerals and vitamins that provide you with many health benefits. These include; muscle and bone strength from protein, calcium, and iron. Chickpeas are also extremely beneficial to pre-diabetics or people with diabetes due to their high levels of dietary fiber that help lower blood glucose. Chickpeas also contain choline, a powerful antioxidant that supports your mental and nervous system health. Sweet red pepper (paprika) is a rich source of vitamins A and C that help improve your eye health and boost your immunity. It is also endowed with Beta-carotene, Vitamin B6, Niacin, folate, Riboflavin, iron, magnesium, and potassium that improve your heart health, bone health, neural health, and digestive health.
- 1 lemon, juiced
- 1/2 teaspoon salt or more to serve
- 1 tbsp coriander or basil pesto
- 1/2 tbsp extra virgin olive oil for serving
- 1 tbsp smoked paprika for serving
- 2 tbsp tahini (sesame paste)
- Chickpea/garbanzo beans, cooked
- 1 large paprika, roasted
- Fresh parsley or coriander for garnish and serving
After cooking chickpeas, pass them through a sieve to separate and collect the excess liquid.
The liquid is called Aquafuba, used as a vegan egg replacer for cake making or other sauces.
Place chickpea in a bowl of water and rub them together to peel the skin (this step is optional, which will create a lovely creamy texture).
Drain the garbanzo beans and transfer them to a food processor. Blend them alone until they become smooth paste-like. You will have to scrap down on the sides of the blender as needed.
Add the lemon juice, tahini, olive oil, pesto, salt, and blend for about five minutes until smooth. Taste and adjust flavors as per your liking by adding more lemon juice or salt.
Once well-blended, spoon and spread the hummus onto a plate or bowl.
Roast the paprika, peel the skin off, blend it smooth, and spread paprika over hummus to create swirls with the back of a spoon.
Drizzle with olive oil, sprinkle with smoked paprika, and fresh parsley. Serve cold or at room temperature.
1.2g Saturated fat
Soaked chickpeas will sprout after 24 hours which is a healthier option than cooked chickpea beans. The original taste of hummus will vary a little when using sprouted beans. Do not wash the roasted paprika as you do not lose the unique flavor.