HUMMUS WITH TAHINI RECIPE



Hummus is so much more than just a dip! Although, dip alone is more than enough reason to enjoy this fabulous dish...think, with warm pita or crisp vegetable sticks. However, it's also great to add to wraps, sandwiches and dressings. Hummus is a staple in our kitchen and I have been making our own homemade hummus because you get much more value for money, and it tastes better than shop bought!


The main ingredient in hummus is chic peas, part of the legume family and provides a great source of protein, starchy carbohydrate, fibre and many nutrients. Protein and fibre synergistically slow down digestion, promoting fullness as well as regulate blood sugar levels.


Hummus itself dates so far back that its origin is claimed by many cultures including the Greek, Turkish and Arabs. In fact, hummus actually means the word 'chic pea' in Arabic!

Chic peas are abundant in the middle east, and no matter where it originated from, I think we all agree it's a delicious, nutritious dish that we all love all over the world.


Chic peas are featured in many great plant-based foods such as falafel, curries and stews, chic pea pasta, nourish bowls and on their own like Crispy Baked Chic peas.


Once you have tried making homemade hummus, you'll be hooked!



NUTRITION


(39g serving)

  • Energy 90 kcals

  • Fat 6g (saturated fat 1g)

  • Carbohydrate 6g

  • Protein 3g

  • Fibre 2g (7% RDI)

  • Phosphorous 66mg (12% RDI)

  • Folate 18ug (12% RDI)

  • Magnesium 30mg (11% RDI)

  • Iron 1g (7% RDI for women, 11% RDI for men)


INGREDIENTS

  • 240g Chic peas, canned, drained

  • 60g / Quarter cup Tahini (sesame paste)

  • 60g / Quarter cup Lemon juice (1 extra large lemon)

  • 30g / 2 Tablespoons Extra Virgin Olive Oil

  • 1 Small Clove of Garlic

  • Seasoning: 1/2 Teaspoon Salt and 1/4 Teaspoon Ground Cumin (optional)


PREPARATION

  1. In a food processor, blend tahini (sesame paste) and lemon juice for 1-2 mins.

  2. Add extra virgin olive oil, 1/2 teaspoon of salt, a small clove of garlic, and 1/4 teaspoon ground cumin, blend for 1-2 mins

  3. Drain and rinse chickpeas, add half to the blender for 1 minute before adding the other half. Blend for 1-2 mins.

  4. Slowly add a 2-3 tablespoons of water to thin the mixture until you have a smooth texture, to your liking.

  5. Serve with a drizzle of extra virgin olive oil and dash of paprika.

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