Well, it looks like I’m off to a slow start! Despite good intentions, it’s been nearly two weeks since I last posted. I certainly plan on posting more often than that going forward, but I do think it’s going to be a bit of a transition for me. I want to write, and I have a lot of great ideas for blog posts (or so I think!), but I’m realizing it’s far more difficult than I expected to find the time to develop, taste, and modify a recipe, not to mention photograph the recipe, research informative and interesting facts to write about, and actually sit down to write and compile my post. I’m sure with practice I’ll get the hang of it, but I definitely have more respect for all of the bloggers out there after only writing a single recipe blog post!
Do you like hummus? I love hummus. I eat it nearly every week. We go through quite a bit of hummus at my house, both store bought and homemade. There are some fantastic store bought hummus options out there and a ton of flavors to choose from. One may think that it’s far easier to pick up a container of hummus from the store than to make your own at home. In reality, hummus is really easy and quick to make at home, not to mention economical. All of the ingredients required to make hummus are pantry staples at my house – chickpeas, tahini, lemons, and olive oil. That’s really all you need to make a basic hummus – plus a food processor (though I bet a potato masher and some elbow grease would make a fantastic rustic hummus, no food processor required!). The great thing about making hummus at home is that you can really tailor it to your specific tastes. For example, I love a hummus with a ton of garlic, however I’m just about the only person who will eat it with gusto, so I only make it that way when I know I’ll be the only one eating it. At least I don’t have to worry about vampires.
What do you know about hummus, other than the fact that it’s delicious? Well, for starters it originated in the Middle Eastern/Mediterranean region, though it’s exact origins aren’t known. It’s a common dip found in places such as Lebanon, Turkey, Greece, Israel, and Cyprus. Chickpeas, the primary ingredient in hummus, have been cultivated for many millennia, however hummus appears to have arrived on the scene only in the last millennium, perhaps as early as the 12th century. One of the best parts about hummus? It’s healthy for you as it’s comprised only of ingredients that pack a lot of nutrition. Chickpea’s are a great source of protein, fiber, iron, and other vitamins and minerals – a single cup of cooked chickpea’s provides 15 grams of protein, 12 grams of fiber, 26% of your daily iron, 70% of your daily folate, and 84% of your daily manganese (just to list a few!). Tahini, which is a paste made from sesame seeds, is a great source of omega-3 and omega-6 fatty acids (healthy fats!), Vitamin B1, Iron, Copper, Magnesium, Phosphorous, and Manganese – not to mention that a single tablespoon contains 3 grams of protein!
I like to keep a few cans of chickpea’s in my pantry for quickly whipping up hummus and adding to salads. You can also buy dried chickpeas and cook them yourself, which is a pretty simple and economical process, but a topic for another post. Tahini can be found at most major supermarkets, usually located with the peanut butter (try looking near the top shelf, or near the natural and organic peanut butters) or on the international aisle with the asian ingredients. Tahini usually has oil on top that has separated from the solids and will need to be stirred back in (like many natural nut butters) – I’ve found the best way do that is with a handheld immersion blender. Once opened, I keep tahini tightly covered in the fridge and it lasts for months – I usually go through a container every couple of months and have never experienced it going bad.
Here is a version of hummus that contains sautéed onions and garlic that I made earlier this week and have been enjoying with veggies and grilled chicken. The onions and garlic add a very subtle flavor component, while still allowing the lovely flavors of the chickpeas, tahini, and lemon to shine. This version omits the olive oil in the actual hummus and instead utilizes the liquid from the can of chickpeas. This cuts down on the fat in this recipe, however I still like to drizzle a little bit of olive oil on top of the hummus. You may notice that I tend to process the hummus in the food processor quite a bit as I think this leads to a wonderfully thick and incredibly smooth hummus. This hummus is delicious right away when it’s still slightly warm from the food processor, however it’s especially good once it sits in the fridge for a little while and the flavors really have a chance to meld together. I hope you enjoy it! Let me know if you make it and what you served it with!
Onion & Garlic Hummus
The onions and garlic in this hummus add a very subtle favor component while still allowing the lovely flavors of the chickpeas, tahini, and lemon to shine. You may notice that I tend to process the hummus in the food processor quite a bit as I think this leads to a wonderfully thick and incredibly smooth hummus. This hummus is delicious right away when it's still slightly warm from the food processor, however it's especially good once it sits in the fridge for a little while and the flavors really have a chance to meld together.
Prep Time: 10 minutes
Total Time: 10 minutes
Serving Size: 1/4 cup
- 14.5 oz can Chickpeas (aka Garbanzo Beans)
- 1 teaspoon Coconut Oil
- 1 small Onion, finely diced
- 2 cloves Garlic, minced
- 1/3 cup Tahini
- Juice of 2 (approximately 4 tablespoons) Lemons
- 3-4 tablespoons Reserved Chickpea Liquid
- Salt, to taste
- Hot Sauce, to taste, optional
- Paprika, for topping, optional
- Olive Oil, for topping, optional
- Heat the coconut oil over medium heat in a small frying pan. Add the diced onions and sauté until they are softened and lightly brown, approximately 5 minutes. Add the garlic and sauté for 1 minute longer, then remove the pan from the heat.
- Drain and rinse your chickpeas, reserving the liquid from the can for adding into the hummus.
- Add your chickpeas and sautéed onions and garlic to a food processor and process until the they are all completely broken down, approximately 30 seconds to 1 minute.
- Add the tahini and process until it is fully incorporated, approximately 30 seconds.
- Add the lemon juice and 2 tablespoons of the reserved chickpea liquid and process until they are full incorporated, approximately 30 seconds.
- Check the consistency of your hummus and add an additional 1-2 tablespoons of the reserved chickpea liquid if your hummus is too thick and process until it is incorporated. Feel free to add additional lemon juice instead of the reserved chickpea liquid depending on your taste preference.
- Taste your hummus and add salt and hot sauce depending on your taste preferences. Start by adding 1/4 teaspoon of salt at a time. Keep in mind that there are several factors that will effect how much salt you will need for your own hummus, including whether or not you used regular or no salt added chickpeas, as well as what type of salt you use (table salt, sea salt, kosher salt, etc). I used 3/4 teaspoon of kosher salt, and approximately 10 drops of an extra hot habanero hot pepper sauce. I should note that I don't have a high tolerance for pepper heat, and in my opinion the amount of hot sauce I used only added flavor and no heat. It's best to start out adding 2-3 drops of hot sauce at a time, taste, and then add more until the flavor and heat are where you want them.
- Process your hummus for an additional 30 seconds to 1 minute to fully incorporate the salt and hot sauce and to ensure that your hummus is thick and remarkably smooth.
- To serve, drizzle with a bit of good olive oil and a sprinkle of paprika.
- Enjoy with raw veggies, as a sandwich spread, or a dipping sauce for meats and kabobs!
- The hummus will last for approximately a week, stored in a tightly covered container in the fridge.