The Original Homemade Hummus

A versatile legume, Garbanzo beans or “chickpeas” are a member of the Pea family. Originating in the Middle East, Garbanzo beans are usually pale yellow in color, however, in India there are red, black and brown variations. Garbanzo Beans are the most widely consumed legume in the world.

Garbanzo beans have a delicious nutlike taste somewhere between chestnuts and walnuts with a soft buttery texture. They can be enjoyed year-round and are available either dried or canned. If using canned make sure to rinse well under water to rid most of the salt.

Like most beans, Garbanzo beans are rich in soluble fiber - which helps to lower cholesterol. They are a useful source of folate, vitamin E, potassium, iron, manganese, copper, zinc and calcium. As a high-potassium, low-sodium food they help reduce blood pressure.

Garbanzo beans have approximately 350 calories per 100g and are not only rich in carbohydrates but also phosphorus, calcium and iron. Hummus is a very “slow release” carbohydrate and the starch in it has a very low glycemic index. Thus, Hummus reduces hunger for a long time.

Hummus contains fiber, thus it can help with constipation problems and for those of you concerned about the flatulence (gas) after eating hummus the blending of beans much reduces this effect.

Hummus is a delicious and healthy Mediterranean recipe that is easy, inexpensive and quick to make. The original recipe consists of a cream of chick peas with garlic, lemon and olive oil. It can be called Hummus, Oumos, or Humus.

Using tahini in the recipe is optional; I have made Hummus with and without tahini and found no difference in the flavour. Try adding cumin or chili peppers to add a kick to the original flavour. There are a multitude of varieties of ingredients that you can add to enhance the basic Hummus recipe.

Original Hummus Recipe

• Two 19 ounce cans of garbanzo beans or one package dried beans (soak according to package directions)
• One whole bulb of fresh grated garlic
• Juice of 2 fresh lemons
• ¼ cup extra virgin olive oil
• ¼ cup filtered water
• Sea salt to taste

Add all ingredients to blender or a food processor, in intervals stop blender or processor and scrap the sides with spatula. Add more oil if needed or salt to taste.

Place Hummus in a covered bowl and store in the refrigerator if not eating it right away. I like to have Hummus at room temperature as it brings out the flavour.

Add a touch of olive oil/parsley and pine nuts/chickpeas to the top of the hummus and serve it with:

• Whole grain pitas and kalamata olives
• Fresh raw vegetable plate
• A dip for any type of meat, fish or chicken
• Use as a spread instead of mayonnaise, mustard or ketchup

Try this delicious and nutritious snack for athletes and kids.

• Take an 8 x 8 inch flat square Nori wrap (seaweed) and spread a film of fresh Hummus across the top.
• Roll up the wrap and voila! You’ve got yourself a tasty little morsel that provides concentrated energy over a long period of time.

Nori wraps are light and a great source of minerals. Great alternative to bread!

Bon Appetite!...TKH