This is my all-time favorite hummus recipe. Hummus’ primary ingredients are Garbanzo Beans (a.k.a. chickpeas) and Olive Oil. Garbanzo beans are high in fiber, protein, folate, manganese and iron. They stabilize your blood sugar, so you stay satiated for a longer period of time. Olive oil is so good for you, that it could have its own post. A few of the major benefits include its anti-inflammatory properties, cardiovascular benefits, ability to prevent bone loss, protection from free radical damage, prevention of colon cancer, etc.
This recipe is based on a number of recipes including a great one from The Silver Palate Cookbook. You can take this recipe up a notch by using good quality beans and olive oil. I like to use organic dried garbanzo beans bought in bulk for $2/pound (about what you need for this recipe). If you buy dried beans, you have to remove any debris, rinse them, soak them in water in the refrigerator for 8 hours (or overnight), then cook them by simmering them for 90 minutes. You can also buy canned garbanzo beans, which are ready to use. Also, we use 365 Everyday Organic Extra Virgin Olive Oil ($13 for about 34 ounces).
You can serve hummus with warm whole grain pitas, as dip with veggies, as spread on sandwiches, or you can just eat it with a spoon. Our neighborhood preschoolers eat this hummus right out of the bowl. This recipe can be doubled, if your food processor or blender can handle it.
- 2 cups (about 1 ¼ cans) garbanzo beans, drained
- ¼ cup olive oil
- 1/6 cup warm water
- ¼ cup tahini (sesame paste available at specialty food shops)
- Juice of 1 lemon
- 2 Garlic Cloves
- ½ teaspoon salt
- 1 teaspoon ground cumin
- Black Pepper to taste
(1) Combine the garbanzo beans, olive oil, warm water, tahini and lemon juice in a food processor or blender. Process until smooth and creamy. Scrape down the sides of the processor or blender as needed with a spatula. If you are having trouble blending the mixture (i.e. it seems too thick), just add a little more water.
(2) Add the garlic, salt, cumin, and pepper. Process until smooth.
(3) Scrape into a storage container, cover and refrigerate until ready to use.
Makes 2 cups.
 The World’s Healthiest Foods http://www.whfoods.com/