Hummus

A beloved middle eastern garlic, sesame and chickpea puree traditional made with olive oil – to keep it lighter and lower fat, I have used water instead of olive oil; you can adjust the recipe ingredients to your taste.  This is a spiced lower fat recipe that keeps the flavour.

  • Prep 5 mins
  • Cook Time 0
  • Difficulty Low
  • Servingapprox. 2 cups
  • Plant Protein

    Recipes with plant protein-rich ingredients.  Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

  • High Fibre

    High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.

  • Anti Oxidants

    Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.

  • Immune Support

    Recipes have ingredients that support our immune system and help our bodies to fight bacterial and viral infections.  Foods high in antioxidants, vitamins and minerals support our immune functions.  Food and herbs with anti-inflammatory, anti-fungal, anti-bacterial and anti-viral properties help our bodies fight infection and support our immune response.

  • Grounding

    Spices, herbs and foods that are grounding, warming and calming with earthy rich tones and flavours.  These foods help the body relax are generally rich in anti-inflammatory and antimicrobial nutrients.

Ingredients

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BASE

  • 1 can chickpeas - 1 ½ cups | 15oz | 425g
  • ¼ cup water OR Olive Oil
  • ¼ cup tahini
  • 1 lemon juice - 3-4tbsp
  • 1 tsp ground cumin
  • 1 teaspoon salt
  • 1 -2 garlic - crushed - optional

Spices + Seeds

  • 1 tsp Aleppo Chilli Flakes
  • 1 tsp Oregano
  • 1 tsp Sumac
  • 20 grinds Black Pepper
  • Black + White Sesame Seeds

Method

Hummus

 

DRAIN + RINSE canned chickpeas in a colander.

 

ADD ALL BASE ingredients into a food processor – blend to form a smooth paste

 

TASTE adjust to your tastes – add spices if you are using them.  Blend then TASTE, adjust.

 

SERVE with veg sticks, crudites, crackers, bread, toast.  slaws, salads, simple crispy salad, veggie bowls, grains,

 

STORE in the fridge covered.  

Tips + Suggestions

SWAP chickpeas for other cooked beans – the flavour will change.

 

MAKE YOUR OWN cooked chickpeas or chana dal = split chickpeas in the instant pot or on the stovetop.

 

SWAP tahini for other nuts and seed butter – the flavour will change; you may need to add salt.