Mmm, hummus! Fifteen years ago, this intoxicating concoction of chickpeas, tahini, olive oil, lemon juice, and garlic was a well-kept secret. Probably invented in medieval Egypt, hummus spread throughout Middle East over the course of several centuries before making its way to America in the 20th Century. Now, it flies off the shelves of even the smallest grocery stories — and with good reason.
After all, what’s not love about a food product that is as nutritious as it is delicious? Hummus is high in protein, dietary fiber, iron, vitamin C, folate, vitamin B6, the amino acid methionine, and healthy monounsaturated fat, which helps you feel full.
Besides its rich, savory flavor and nutritional content, the secret to hummus’ success probably lies in its sheer versatility. It can be enjoyed as a snack, or part of a larger meal. It tastes delicious smeared over crackers or pita wedges, but also makes a great dip for vegetables, pretzels, and more. It can even be used a sandwich spread, making it a healthier alternative to mayonnaise.
Despite its simple recipe, store-bought hummus can be pricey, often $5 or more for a small 12-oz. container. There’s no need to pay that much, though, when you can easily make your own — and make it to your own liking — right in your own food processor!
Here are a few easy recipes to get you started. Don’t be afraid to experiment with new ingredients and flavor combinations!
Basic Hummus Ingredients: 1 15-oz. can of chickpeas (sometimes labeled garbanzo beans) 1/3 cup tahini 2 tablespoons olive oil 4 tablespoons lemon juice 2 cloves garlic, minced 1/2 teaspoon salt Paprika
Directions: Drain chickpeas and set aside the liquid. Combine all ingredients in blender or food processor and blend on low until smooth. If needed, gradually add reserved liquid from the chickpeas to aid in blending. Sprinkle with paprika and drizzle with olive oil before serving.
Roasted Red Pepper Hummus Ingredients: 1 15-oz. can of chickpeas (sometimes labeled garbanzo beans) 1/3 cup tahini 2 tablespoons olive oil 4 tablespoons lemon juice 2 cloves garlic, minced 1/2 teaspoon salt 1/2 cup roasted red peppers Paprika
Directions: Drain chickpeas and set aside the liquid. Combine all ingredients except peppers in blender or food processor and blend on low until smooth. If needed, gradually add reserved liquid from the chickpeas to aid in blending. Add roasted peppers and process until the peppers are fully incorporated into the mixture. Sprinkle with paprika and drizzle with olive oil before serving.
Horseradish Hummus Ingredients: 1 15-oz. can of chickpeas (sometimes labeled garbanzo beans) 1/3 cup tahini 2 tablespoons olive oil 4 tablespoons lemon juice 2 cloves garlic, minced 1/2 teaspoon salt 2 tablespoons horseradish, freshly ground or jarred Paprika
Olive Hummus Ingredients: 1 15-oz. can of chickpeas (sometimes labeled garbanzo beans) 1/3 cup tahini 2 tablespoons olive oil 4 tablespoons lemon juice 2 cloves garlic, minced 1/2 teaspoon salt 1/2 cup kalamata olives 1/4 teaspoon cumin Paprika
Jaime McLeod is a longtime journalist who has written for a wide variety of newspapers, magazines, and websites, including MTV.com. She enjoys the outdoors, growing and eating organic food, and is interested in all aspects of natural wellness.
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