What's not to love about hummus?
Hummus is a dip/spread that is made from chickpeas. In fact, hummus is the Arabic word for chickpea.
I love hummus and eat it often since it’s so quick and easy to make. A basic chickpea hummus recipe is handy to have on hand and is so versatile. It can be used as a dip for vegetables, served with crackers, pita chips or bread; also use it as a spread for sandwiches or wraps.
The not-so-humble chickpea
Chickpeas, the star ingredient in hummus is a nutritional powerhouse. Chickpeas are high in protein and have a complete protein profile, meaning they contain all the amino acids our bodies need. They are also high in iron, fiber, copper and a good source of folate, manganese and phosphorus. Chickpeas are low in saturated fat, very low in cholesterol and low in sodium.
A single serving of 164g of cooked chickpeas contains the following percentages of the daily recommended amounts of these nutrients:
- Protein – 29%
- Iron – 26%
- Fiber – 50%
- Folate – 71%
- Manganese – 84%
- Copper – 29%
So if you're looking for some extra nutrients for your meal, look no further...
Easy Homemade Hummus
- 1 x 400 g tin of chickpeas
- 1 small clove of garlic
- 1 tablespoon tahini
- 1 lemon
- extra virgin olive oil
1. Drain and tip the chickpeas into a food processor.
2. Peel and add the garlic, then add the tahini, a good squeeze of lemon juice and 1 tablespoon of oil. Pop the lid on and blitz.
3. Use a spatula to scrape the houmous down the sides of the bowl, then blitz again until smooth.
5. Have a taste and add more lemon juice or a splash of water to loosen, if needed, then transfer to a serving bowl.
6. Serve with sliced crunchy veggies, such as carrots, cucumbers, radishes or peppers, and some warm flatbreads.