Blender or Food Processor
Hummus is an extremely nutritious dish made with chickpeas. Chickpeas, a type of legume, are a good source of fiber and protein, two nutrients that help keep you satisfied. Here we provide a simple recipe to make your own hummus. However, many store bought versions are great choices if you’re not a fan of doing it yourself 🙂
Recipe makes 6-8 servings.
Nutrition info based on 1/6 recipe.
Food Group Servings
1 can chickpeas, drained and rinsed or 1 1/2 cup
Juice from 1 large lemon or 1/4 cup
1 1/2 cloves of garlic
2 tablespoons olive oil
1 teaspoon cumin
1/4 teaspoon paprika
- 1/4 cup tahini (found in the international section of grocery stores)
- 4 dashes of salt, or to taste
Combine ingredients into a blender. Start with the chickpeas followed by the the tahini, lemon juice and olive oil. Then top with the cumin and garlic (it is best if the garlic is minced or chopped prior to guarantee the flavor spreads evenly). The longer it blends the smoother the texture.
Once blended, sprinkle on the paprika for color and flavor.
Tips & Tricks:
- If the ingredients do not blend well or are too chunky after blending, add water to the mixture in 1 tablespoon increments. Alternatively, if its not thick enough add a tablespoon of chickpeas.