Hummus

Hummus is a Middle Eastern dip or spread typically made of tahini, chickpeas, herbs, and spices. It’s unsure exactly when and where hummus first appeared, but it’s suspected to date back at least to the 13th century. Hummus has increasingly gained popularity in the United States in the past two decades, becoming especially popular among vegans and vegetarians.

Hummus as a dip, is has a great balance of macronutrients. It has carbohydrates, protein, and fat, meeting all your energy needs. It’s also packed with vitamins and minerals including manganese, copper, folate, magnesium, phosphorus, iron, zinc, B vitamins, and potassium. The olive oil, tahini, garlic, herbs, and spices are each have anti-inflammatory effects that have been shown to fight off and/or prevent certain diseases.

The best part about hummus is that it’s extremely simple to make. All you have to do is blend ingredients in a blender.

Ways to Eat Hummus

In the states, hummus is most commonly eaten with pita chips or crudité as a snack or side to a meal. As it gains more popularity in the states, it’s use has expanded. Here are some ways in which you can enjoy hummus:

• As a dip for crackers or vegetables
• As a condiment on a sandwich or wrap
• As part of a mezze dish or bowl
• Added to a bowl of brown rice and vegetables to add flavor and moisture
• Mixed with olive oil and lemon juice to make a dressing for a salad.
• As a dip for falafel

Ingredients

• 1/4 cup tahini
• 1 can chickpeas
• 2 tbsp olive oil
• 2 tbsp cold water
• 4 cloves of garlic, minced
• 2 tbsp lemon juice
• 1/2 tsp cumin or paprika
• 1/4 tsp black pepper
• 1/2 tsp salt
• 1/4 cup fresh parsley
• 1/2 tsp red pepper flakes red pepper flakes

Directions

1. Add tahini, chickpeas, olive oil, cold water, garlic, lemon juice, black pepper, cumin, and most of the parsley to a blender. Puree until smooth. You may have to mix ingredients with a spatula every 5-10 pulses to make sure everything gets pureed.
2. If hummus is too thick, add more water, olive oil, and or lemon juice. Adding lemon juice will give it more flavor, adding olive oil will give it a smoother mouthfeel, and water will make it thinner without increasing flavor.
3. Serve in a bowl and top with a drizzle of olive oil, parsley, and red pepper flakes.