In my humble opinions hummus is the perfect appetizer. It is delicious, healthy, eye pleasing, takes less than five minutes to prepare and can be made ahead of time.
The History of Hummus:
Hummus is a staple food from the middle east. And like all staple foods it has a history. Back in the day when people had to travel long distances on foot or animal they had to carry their food with them. It needed to be lightweight, nutrient dense and easy to make….hummus fit the bill!
There are 21 grams of protein in one can of chick peas (as garbanzo beans are often called). That is as much as a large chicken breast, amazingly high in protein for a plant based food! So these travelers I mentioned would get to their destination, soak the garbanzo beans in water and then mash them with olive oil to provide healthy fats, and add garlic and sea salt for flavor.
Freshly squeezed lemon juice prevents oxidation and adds vitamin C.
A good food processor certainly makes the recipe a breeze but you can use a potato masher as well. Some people like their hummus thick like bean dip, others like it more of a ketchup consistency, it’s totally up to you. Add more or less olive oil depending on preference.
The Recipe: Traditional Hummus
How to Make Hummus!
- 1 can (15 ounce ) garbanzo beans, drained
- Juice of half a lemon
- 1 clove garlic, peeled
- Sea salt, to taste
- ⅓ cup olive oil, more or less
- Garnish: olive oil and paprika
- Put garlic in food processor and pulse till minced. Add garbanzo beans and juice of half a lemon. While processor is working, slowly add olive oil till hummus reaches desired consistency. Add sea salt to taste.
- Drizzle w a little olive oil, sprinkle with paprika and serve with vegetables, pita bread or pita chips! I also use hummus in wraps and sandwiches for flavor and added protein. You can keep it covered in the fridge for several days.
There are so many options, my Spring/ Summer cookbook has recipes for Roasted Red pepper Hummus and Black Bean Hummus!
This recipe is from my cookbook “Seasonal Favorites from The Organic Kitchen: Autumn / Wimter menus”.
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Post tags: Vegetarian, gluten free option, dairy free, vegan