Hummus has been a go-to food for centuries. The first written recipe for chickpeas and sesame was from 13th century Cairo. Variations have developed all around the Mediterranean and today there are innumerable recipes for hummus available on the internet. Most of them include the basic four ingredients: chickpeas, sesame paste, garlic and lemon juice. This version includes a little vegetable broth to make it creamy. Hummus provides you with protein and a number of essential vitamin and minerals. Without the olive oil called for in many recipes, this one is lower in fat but still has all the flavor.
You can serve this as a dip with vegetables. You can thin it and use it as a sauce on vegetables. It is especially good and nutritious when served with whole wheat bread, tortillas, or pita. My husband likes it spread on whole wheat bread with roasted red peppers and grilled. The possibilities are endless.
- 1-1/2 cups of cooked chickpeas (garbanzo beans), drained. (This is equivalent to one 14.5 oz. can of chickpeas.)
- 2 cloves garlic, chopped
- 3 Tbs. lemon juice
- 1 Tbs. tahini (pureed sesame seed)
- 3 Tbs. vegetable broth or water
- ¼ teas. Salt
Put all the ingredients in a food processor and process until thick and creamy, adding more liquid as necessary.
Put the puree in a jar with a tight-fitting lid and refrigerate. It will keep for a week.
Serve at room temperature as a dip or a spread.
Add one or more of the following:
- Roasted red pepper
- Sun-dried tomatoes
- Green onions
- Cayenne pepper
- Chili pepper
- Smoked paprika