Hummus is a Levantine dip or spread made from cooked, mashed chickpeas or other beans, normally blended with tahini, olive oil, lemon juice, salt and garlic. Some brands use more of those ingredients than others, but generally speaking,hummus is a healthy food when eaten in moderation. The moderation part is crucial, because it allows you to enjoy the benefits of hummus (high in fiber, antioxidants, protein, etc.) without overdoing it on calories and fat.
- 2 15-ounce cans chickpeas (See notes below for home-cooked chickpeas)
- 2-4 cloves garlic peeled.
- 4 tablespoons sesame seeds
- 1/4 cup shallot
- 1 tbsp apple cider vinegar; or lemon (to taste)
- 1/4-1 teaspoon cumin.
- 1/4 teaspoon smoked paprika.
- 1/8-1/2 teaspoon chipotle chili powder or cayenne pepper.
- Bragg Liquid Aminos to taste.
- Black peppercorn
- Drain one of the cans of chickpeas. Dump both cans (including liquid from one) into the blender.
- Place all remaining ingredients except salt in the blender in the order listed, using the smaller amounts. Pulse the blender to break up the chickpeas but leave them chunky.
- Stop blender and taste the hummus. Add additional seasonings and salt to taste and blend briefly to combine.
- Store hummus in a sealed container in the refrigerator. It’s best after it’s had a chance to rest for at least an hour, but use within a week.
If using home-cooked chickpeas, use 3 cups chickpeas and 3/4 cup chickpea broth or water.