Best-Ever Healthy Home-Made Hummus
The quantities of ingredients here make quite a small batch. I always double the recipe if making the hummus for guests (or for the week), and recommend doing so. Leftovers never go to waste.
- 400g tin chickpeas, drained and rinsed
- 1 clove of garlic
- 60g tahini
- Juice of 1 lemon OR 2 Tbsp. lemon juice
- 1 tsp fine sea salt
- ¾ tsp ground cumin
- ¼ tsp black pepper
- 2 Tbsp extra-virgin olive oil
- 1-2 Tbsp water (adjust according to consistency)
Method of preparation:
1. Place the chickpeas, garlic, tahini, lemon juice, salt, cumin and pepper into the bowl of a food processor fitted with a metal blade.
2. Process for 1 minute until fully blended. Add the olive oil and 1 Tbsp water, then process again until fully combined and smooth.
3. Add the additional 1 Tbsp water if a thinner consistency of hummus is desired, and blend. (The recipe can also be made in a blender or using a hand-held blender with the ingredients placed in a large mixing bowl.)
4. Transfer the hummus to an airtight container and store in the fridge.
Serving suggestion: Serve with whole-wheat pitta, crackers or crudités, or simply eat and enjoy it as is.
This recipe has been extracted from Dr Michelle Braude’s new book on nutrition, The Food Effect. Click here to find out more about the book.
Why you should include more chickpeas in your diet
For those trying to incorporate more plants into their diet, chickpeas are a fantastic addition on the legumes side. This is because they are a great source of plant-based protein (per 100g they contain 19 grams of protein), they are inexpensive and very versatile. Chickpeas are also a great source of fibre, with an added benefit to your gut health, whilst also increasing satiety and helping with weight loss.
According to Dr Josh Axe, they additionally help balance blood sugar levels, have an alkalizing effect (thereby helping to protect against cancer) and provide essential vitamins and minerals.
For added nutrients and volume to your meals, add chickpeas to your:
- stews, roasts and broths
- veggie burger patties
To find out how you can curb your cravings, click on the following link.