Healthy Hummus

Hummus is one of the world’s oldest foods, with evidence suggesting use of chickpeas by ancient Egyptians 7,000 years ago and active cultivation in the Mediterranean basin beginning around 5,000 years ago. Hummus has become more popular than ever.
Chickpeas, or garbanzo beans, are the main ingredient in hummus. One cup of chickpeas contains 286 calories and 5 grams of fat. This is relatively low considering when made into hummus, the calories and fat become much lower per serving. Chickpeas have no saturated fat, and no cholesterol. They aid in improving blood sugar levels and help fight cholesterol. They are also high in protein, making them a perfect addition to a vegetarian’s diet or one who would like to cut back on red meat.

Another staple of hummus is tahini. Tahini is a sesame paste that will almost always be found in hummus. It can be omitted or used sparingly according to taste, but it is usually considered a main ingredient. Because it is sesame seed based, tahini does have a high calorie and fat content. In proportion to the amount used in hummus, this fat and calorie content per serving will be low. Tahini, like chickpeas, is a great source of protein, and calcium. The fat contained in tahini is mainly unsaturated fat, rather than the more unhealthy saturated fat.

The remaining ingredients in basic hummus are lemon juice, salt, garlic, and olive oil. Of these, olive oil has the highest fat content, but such a small amount is used, a normal serving of hummus will still remain low in fat. Rmember, olive oil is one of the more healthy of oils. Though considered a fat, olive oil has a high monounsaturated fat content and relatively low saturated fat content. Olive oil helps the body’s heart remain healthy and also aids in regulating cholesterol levels.




1 16 oz can of chickpeas or garbanzo beans
1/4 cup liquid from can of chickpeas
3-6 tablespoons lemon juice (according to taste)
1 1/2 tablespoons tahini
2 cloves garlic, crushed
1/2 teaspoon salt
2 tablespoons olive oil


Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.

Place in serving bowl, and create a shallow well in the center of the hummus.

Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley and olives(optional).

Serve with fresh, warm pita bread
For a spicier hummus, add a sliced red chile or a dash of cayenne pepper.

Storing Hummus
Hummus can be refrigerated for up to 3 days. Add a little olive oil if it starts looking dry

How to Make Hummus with Tahini Recipe from scratch

There are lots of different hummus recipes. I came across dozens of hummus recipes, and practically tried them all. The recipe before you, is the best in my opinion. Accurate and well tested – although you should feel free to experiment. Good luck!
[4 extra-large bowls of Hummus] 1 cups dried chickpeas (the smallest you can find)
1/2 cup tahini
juice from 1 squeezed lemons
1-2 garlic cloves
1/2 teaspoon cumin
1 tablespoon + 1/8-1/4 teaspoon baking soda
olive oil

How do I make that into Hummus? (Directions)
[Brut: 10-20 hours. Net: 30 minutes] 1. Poor the chickpeas over a large plate. Go over them and look for damaged grains small stones, or any other thing you would rather leave out of the plate.
2. Wash the chickpeas several times, until the water is transparent. Soak them in clean water over night with 1 tablespoon of baking soda. Then, wash it, and soak again in tap water for a few more hours. The grains should absorb most of the water and almost double their volume.
3. Wash the chickpeas well and put them in a large pot. Cover with water, add the rest baking soda and NO salt. Cook until the grains are very easily smashed when pressed between two fingers. It should take around 1-1.5 hours, during which it is advised to switch the water once again, and remove the peels and foam which float over the cooking water. When done, sieve the grains and keep the cooking water.
4. Put the chickpeas into a food processor and grind well. Leave it to chill a little while before you continue.
5. Add the tahini and the rest of the ingredients and go on with the food processor until you get the desired texture. If the Humus is too thick, add some of the cooking water. It should be thinner than the actual desired texture.
Serve with some good olive oil and chopped parsley.