1 can chickpeas
3 Tbs tahini
3 Tbs high quality olive oil plus extra for topping
3 Tbs pure water
1/2 lemon juiced
1 small garlic clove, minced
1 tsp salt
optional couple pinches of paprika or ground sumac
More Intentional Recipe-
Same recipe but instead of using canned chickpeas, starting with dry beans is going to majorly improve digestibility and flavor. Make sure to consider dry bean-to-cook bean ratio.
If you’re someone who gets bloated or gassy from beans this is an amazing life hack. You can also get away with adding fewer ingredients like tahini and olive oil because the texture will be much more pleasant and creamy.
Soak beans overnight in pure water, drain then simmer for a few hours until tender.
*please use organic ingredients*
*very likely you’ll want to double this recipe*
*this is a very simplified recipe, so if you want more flavor add what you love and make it your own!
Drain and rinse chickpeas thoroughly (I like to wash them in a colander until the “foam” clears away because it removes the heavy bean flavor)
Add chickpeas to food processor along with other ingredients
Blend until mostly smooth, scraping down sides of processor as needed
Use a spatula to scoop/scrape out of processor and into a serving container, smooth it out and drizzle with olive oil, sprinkle paprika or any topping of choice (see article below for topping ideas)
*if chickpeas aren’t drained well or are kinda mushy you’ll want to add less water to keep it thick, use your sense here to feel things out
A fun thing about hummus is you can flavor it in so many different ways. Here are some ideas you may want to try:
-blend in some roasted red peppers (may want to use less water because this will add moisture)
-chop up your favorite olives and sprinkle on top
-add extra garlic for flavor and a medicinal punch (careful this can get spicy)
-sprinkle in cayenne for some heat or chopped jalapeños
-take cooled caramelized onions and bend in for sweet & savory flavor
-serve with “everything bagel” seasoning sprinkled on top
-etc.! there really is no limit here
* consider the food you're pairing the hummus with and add flavors based on what would compliment.
How do you Hummus?
This may become your favorite snack if it already isn't. Making hummus at home is a game-changer, perfect for keeping in the fridge to pair with raw veggies, and a crowd favorite to serve for guests.
The great thing about hummus is it's very forgiving and simple to make. Even if you aren’t perfect with the ratios, it’s going to taste good and better than something sitting on the shelf at a grocery store. In the above recipe, I used ratios of three to allow this to be easily memorized and whipped up whenever you want it (3 T of tahini, oil, and water).
You may think that hummus comes from the Middle East, however, you may be surprised to learn historians don’t actually know where it originates. Interestingly, the oldest records were found in ancient Egypt. This mysterious and heavenly creation is unique in its versatility. It can be paired with so many different foods to enhance flavor and add satiety. Wherever it came from, it is quite a blessing.
If you have all the ingredients on hand except fresh lemons, try using apple cider vinegar as the acid. This offers a nutritional boost and may help enhance digestion. It’ll taste a bit different, so depending on your preference only add a splash or two and maybe add more garlic or other flavors to layer the tastes.
The biggest limitation that could affect your hummus is the quality of ingredients. If your roasted red peppers are bland they’re not going to add much pizazz. Likewise, if the ingredients you’re using are genetically modified it’s going to limit the satiety you receive from eating it. For example one time in a pinch I bought GMO chickpeas and cooked them from scratch. They had a bizarre and overly sugary flavor that I did not enjoy. The satiety piece is partly because GM foods are bred to require and therefore have less nutrients. This means you’ll be eating more food but getting less satisfaction and energy from it. Ever eat a whole meal then feel hungry right after? It could be because the food itself is starved of nutrients and/or not bioavailable (digestible).
Other impactful quality control to watch out for is in the olive oil as well as tahini. Tahini should not be overly bitter, this is a sign that it may be rancid after sitting on the shelf too long or the method of processing wasn’t ideal. Olive oil should have the subtle bitterness and taste of olives. That may seem obvious, but alarmingly a lot of olive oil on the market is actually fake! Always verify your sources. Below I’m linking one of my favorite olive oils because of flavor and also the stringent testing its undergone to verify the purity. (This recommendation was not sponsored)
Extra virgin olive oil is a superfood that makes hummus itself a healthy treat. This oil is an amazing longevity substance that can keep you feeling and looking young for as long as possible. It is wonderful in a recipe like hummus because it remains raw and unheated. When we heat olive oil it may lose a lot of its antioxidant potential as well as transform into volatile compounds. When using olive oil do your best to use it raw in salad dressing, dipping sauces, or for warming foods not for cooking on high heat.
Remember, in your kitchen, you are the creator so you get to choose how your hummus will be. The recipe provided can be adapted based on your preferences. Using the information in this article can also adapt the recipe based on what matters to you. Does eating pure high-quality ingredients matter to you? Does adding more longevity and anti-aging foods into your diet matter? With a canvas-like hummus to create with, you get to choose.
- Amanda Ray (lifestyle coordinator for Roseman's Remedies)