Hummus is a great dip to add to any lunch table or to take to work as a healthy and filling mid-morning or mid-afternoon snack, with some carrot and celery sticks. Rather than buying your hummus from the shop, make your own, it really does only take five minutes. Keeping a tub of homemade hummus in your fridge can offer you a healthy alternative snack whenever you get the munchies. And, if you have more time, you can always add extra ingredients, like roasted peppers, to vary the taste and look. Try our recipe below, it will only take five minutes.
Calories: 1033 total, 172 per serving
400g jar of cooked chickpeas (washed and drained) (or soak 200g dried beans overnight and cook in water, leave to go cold)
200g white beans (cooked), washed and drained
2 cloves fresh garlic
1½ tbsp tahini (sesame seed paste)
1 tsp cumin
1 tsp paprika
Juice of 1 fresh lemon
2 tbsp extra virgin olive oil
4 tbsp water (or more, depending on how thick or thin you want it)
1. Place the garlic in the blender and process until very finely chopped.
2. Then add the chickpeas and beans then continue to process until well broken down.
3. Now add the tahini, cumin and paprika, and process further.
4. Then add the lemon and oil, and the water bit by bit, until a thick paste is formed. Now, if you wish to have a thinner consistency, gradually add more water, a little at a time, until you are happy with the texture – it ought to be smooth.
5. Decant into a small serving bowl. Garnish and refrigerate before serving. Sprinkle paprika on the top, fresh chopped coriander or a few olives.
For beetroot hummus, you need one cooked beetroot, roughly chopped. Add the beetroot into the blender in step 3. If you like more spicy hummus, you can add some cayenne pepper or chilli. Or try roasting some peppers and adding them, with an extra teaspoon of smoked paprika.
This hummus will keep in a sealed container in your fridge for a few days.
Chickpeas (also called garbanzos) are high in fibre, so they help to keep your digestive tract in good health. They are also a good source of protein, particularly when combined with green leafy veggies or a wholegrain like rice.