Hummus has been enjoyed in many parts of the world for centuries and with good reason. The earliest recipe for a dish similar to today’s classic hummus has been found in cookbooks dating back to 13th-century Cairo. These days, we know that hummus provides many health benefits. Chickpeas, or garbanzo beans, are full of quality protein and fiber, as well and anti-oxidants. Tahini, or sesame paste, is an excellent source of the amino acid Methionine which is a great liver detoxifier, and olive oil, a third ingredient, is known for healthy omega-3 fatty acids. Perfect for carnivores, omnivores, herbivores, and even vegans, this ancient dish is also a favorite of those with nut, dairy, or gluten allergies. All that, and this recipe only has about 20 calories per tablespoon.
Here’s what you’ll need:
- One 15-oz. can of chickpeas (garbanzo beans), drained
- 1/4 c. fresh lemon juice
- 1/4 c. (59 ml) tahini (sesame paste)
- 1 clove of garlic
- 3 T. olive oil, plus more for drizzling
- 1 t. kosher salt, or more to taste
- 2 to 3 tablespoons water (or liquid from the garbanzo beans)
This recipe is so simple a monkey could do it, if a monkey had a food processor or blender. If said monkey couldn’t find an electrical outlet, he could also get decent results with a mortar and pestle.
Simply add all of the above ingredients to your chosen implement of (food) destruction, and process, blend, or mash until smooth. That’s it.
Now, depending on your taste and/or equipment, you may need to add a little more liquid to get your desired consistency and taste. Use a little more olive oil, lemon juice, or water, a teaspoon or two at a time, until it’s just how you like it. Hummus isn’t an exact science, so don’t be afraid to experiment. To change up the recipe a little, you can even add your favorite flavors by mixing in a couple tablespoons of pesto, sun-dried tomatoes, pine nuts, chipotle peppers, or whatever your hungry little heart desires.
I found that letting the finished hummus rest in the fridge for 30 minutes or so, allowing the flavors to meld, yields the best result. Drizzle the hummus with a little more olive oil and serve it with your favorite flatbread and/or fresh veggies, or as a spread on that same tired, old sandwich you’ve been having for lunch for a week straight.