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January 28, 2014 | Issue 489

Homemade Hummus

Hummus

Try something new this year and make your own hummus. Made from five simple ingredients, its name in Arabic literally translates to "chickpeas." These cream-colored beans are full of protein and rich in fiber. Tahini is ground sesame seed paste that adds creaminess and a distinctive nutty flavor. Hummus can be served with pita bread or used as a dip for raw veggies like carrots, celery and bell pepper slices.

Makes 10 servings.

Per 1/4 cup serving: 144 calories, 7 g total fat (1 g saturated fat), 16 g carbohydrate,
6 g protein, 5 g dietary fiber, 13 mg sodium.

  • 2 (15-oz.) cans no-salt-added chickpeas, drained, liquid reserved
  • 5 garlic cloves, minced
  • 1/3 cup tahini
  • 5 Tbsp. freshly squeezed lemon juice
  • 2 Tbsp. reserved chickpea liquid
  • 1 Tbsp. extra virgin olive oil
  • Salt to taste
  • Paprika or parsley sprigs for garnish, optional

Directions

Place all ingredients except salt and optional garnish in food processor. Process until mixture is coarsely puréed. Add salt to taste. Serve at room temperature or chilled. Garnish with a dash of paprika or parsley sprigs.

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Grocery list

No-salt-added chickpeas
Garlic
Tahini
Lemon juice
Olive oil
Salt
Paprika or parsley sprigs

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Recipe Extra:
Savory Chickpea Stew

Did You Know?

Legumes like chickpeas were so valuable in ancient Rome that prominent families derived their names from them; for example, Cicero is from the Latin word for chickpea.

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