Homemade Hummus
Oct 20, 2023Homemade Hummus Recipe
1 (15 oz.) can chickpeas or 1 1/2 cups cooked chickpeas (garbanzo beans)
1/4 cup lemon juice or 1 large lemon
1/4 cup tahini
1 small clove garlic, minced
2 tablespoons extra-virgin olive oil +
1/2 teaspoon ground cumin
Salt to taste
2-3 tablespoons water
Dash of paprika or sumac
Blend in a blender until smooth. Scrape sides of blender then blend again
Recipe can easily be doubled.
Add fresh basil to bump it up a notch! Eat with chips or vegetables. Refrigerate any leftover hummus to eat later.
Here is what the research tells us about Hummus:
"Over the last decade, hummus has become an increasingly popular food. Given the ingredients (i.e., primarily chickpeas and tahini), nutrient composition, versatility, and acceptability, hummus can play a unique role when included in the American diet, to promote diet quality and improve health."
"The 2015–2020 Dietary Guidelines for Americans advocate for increasing vegetable intake and replacing energy-dense foods with those that are nutrient-dense. Most Americans do not eat enough vegetables, and particularly legumes, each day, despite their well-established benefits for health. Traditional hummus is a nutrient-dense dip or spread made from cooked, mashed chickpeas, blended with tahini, olive oil, lemon juice, and spices. Consumers of chickpeas and/or hummus have been shown to have higher nutrient intakes of dietary fiber, polyunsaturated fatty acids, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and iron"
Kristi Taylor is a Master Herbalist, Clinical Herbalist and Natural healing Guide®. She endeavors to share her knowledge and passion of natural healing with whomever will listen – because nature’s wisdom never ceases to delight and amaze!
References
Reister EJ, Belote LN, Leidy HJ. The Benefits of Including Hummus and Hummus Ingredients into the American Diet to Promote Diet Quality and Health: A Comprehensive Review. Nutrients. 2020 Nov 28;12(12):3678. doi: 10.3390/nu12123678. PMID: 33260594; PMCID: PMC7760696.
Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Nov 29;8(12):766. doi: 10.3390/nu8120766. PMID: 27916819; PMCID: PMC5188421.
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