Hummus

Hummus is a dip or spread, popular in Middle East & Mediterranean countries. It is a good source of fibre which helps to regulate blood sugar, promotes growth of healthy bacteria, anti-inflammatory& is a good source of protein.

Hummus provides a wide variety of vitamins and minerals. It is also a great plant-based source of protein, which makes it a nutritious option for vegans and vegetarians. Hummus contains chickpeas, olive oil and sesame seeds (tahini), which are proven to have anti-inflammatory properties. Hummus is a great source of fibre, which can help keep you regular. Chickpea fibre may promote the growth of healthy gut bacteria, which produce butyrate — a type of fatty acid that helps nourish cells in the gut. Hummus has a low glycemic index, which means it slowly releases sugar into the bloodstream. This is also aided by the resistant starch, fat and protein it contains.

 

Ingredients:

  • Chickpeas – 1 cup, soaked overnight (100 gms)
  • Lemon juice – ¼ cup
  • Garlic – 3-4 cloves roughly chopped
  • Ice Water – 2-4 tbsp
  • Cumin Seeds Powder – ½ tbsp
  • Extra Virgin Olive Oil – 1 tbsp (replace oil with curd to make it oil-free)
  • Salt to Taste
  • Grounded Pepper & Paprika for garnishing
  • Tahini – ½ cup

For Tahini Sauce:

  • Garlic – 2 cloves
  • Sesame Seeds paste – ½ cup (50 gms)
  • Lemon juice – 1/3 cup
  • Water – ¼ cup
  • Olive Oil – ¼ cup (replace oil with curd to make it oil-free)
  • Cilantro – 1 tbsp, finely chopped (optional)
  • Parsley – 1 tbsp, finely chopped (optional)
  • Cumin– ¼ tsp, grounded

 

Method:

For Tahini Sauce: 

  1. Mince garlic, then mash to a paste with salt.
  2. Whisk together garlic paste & sesame paste, lemon juice, olive oil, water cumin grounded, cilantro & parsley until combined well.

Cooks’ Note: Tahini sauce can be made 1 day ahead and chilled. Bring to room temperature before adding to hummus.

 

For Hummus: 

  1. Softly cook chickpeas in a pressure cooker (20 mins on low flame).
  2. Drain the chickpeas on a fine mesh strainer & run cold water for few seconds & keep it aside.
  3. In a food processor combine lemon juice, salt & garlic, process till the garlic is finely chopped, rest in it for 10 mins so the garlic flavour can mallow.
  4. Add the tahini & blend it till the mixture is thick & creamy. While blending drizzle 2 tbsp water, scrape down the food processor, and blend until the mixture is ultra-smooth, pale & creamy.
  5. Add the cumin powder & drained softly cooked chickpeas to the food processor and blend till the mixture is super smooth, drizzle little olive oil (or add curd for the oil-free recipe) while blending for 2 mins. Add little more ice water if required to get creamy texture.
  6. Taste & adjust accordingly.
  7. Remove the hummus in the serving bowl & garnish it with ½ tsp olive oil, pepper & paprika.
  8. Enjoy it ideally with Pita bread but you can use this as a salad dressing, bread spread, chapati spread or add to sandwich filling according to your taste.

 

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