The Magical FruitPosted: February 20, 2011
Hummus is a staple in our home. We eat a lot of it because it is so easy to make, nutritious, and a great go-to spread for veggies, chips, wraps, burgers, and more. Chickpeas (garbanzo beans) are a good source of folate, a water-soluble B vitamin. They are also a good source of protein, calcium, iron, and contain a high mineral content.
2 cups of chickpeas
½ cup water
6-8 T olive oil
5 garlic cloves, minced
juice of half a lemon
4-5 T tahini (sesame seed paste)
1 t salt
½ t cumin
First- Soak your beans for 12-24 hours in water with a dash of salt or and a teaspoon or so of apple cider vinegar. Why soak beans? Soaking begins bean germination and promotes enzyme release. The germination process breaks down all of the complex bean sugars. Why is this important? The sugar in beans is not well tolerated by most and is what actually gives us gas. So unless you want to be tooterific, you should soak your beans! You can use canned beans if you don’t have time to soak, but it’s better for you to soak dried beans, plus it’s cheaper!
Next- Drain and rinse your beans with fresh water after soaking. Cook beans in boiling water for about 45 minutes or until soft and tender. Combine cooked beans with all of the ingredients in a food processor and blend for 2-3 minutes until all is combined and the hummus is creamy and smooth. Taste and then add whatever you think is lacking. Sometimes a bit more salt, sometimes a splash of water, you’re the judge!
Then- Place hummus in an airtight container and keep refrigerated. Hummus should keep for about 7-10 days refrigerated. I like to drizzle olive oil on the top to keep it moist and do this each time I take a scoop out to eat.
Tip- I read that peeling the skin off each chickpea is a great way to ensure extra creamy hummus, like the kind you buy in the grocery store. One night, I decided to spend an hour doing this while watching a movie. The hummus was good and creamy, but I honestly can’t tell that much of a difference. But, if you want to attempt a super creamy hummus, spend the extra time to take the skin off each cooked bean. It’s really easy to do, just time consuming!
Tip 2- When soaking and cooking beans, it’s a good idea to go ahead and add 1-2 extra cups of beans to use for bean patties or falafels for the week. This way, you don’t have to spend the extra time to go through the whole soak and cook process again. You can even make bean burgers and freeze for meals later in the week.