Saturday, June 05, 2010

Hummus for the Week


Hummus is something I make regularly; just about every week I whip up a new batch.  I don’t make my own for nutritional reasons…I don’t think store bought hummus tastes good.  And if you have a food processor (or a really good blender), it’s easy to make. 

Thanks to the chickpeas, hummus is a good source of fiber, protein, folate, manganese, and molybdenum.  It helps me eat more vegetables…I skip the pita bread and have it with carrot and bell pepper sticks, cucumbers, or snow peas.  Makes a perfect snack!


My usual version is pretty traditional…chickpeas, tahini, garlic (roasted, please!), olive oil, and lemon juice.  I typically add a little cumin too.  But I do other variations as well.  Sometimes I switch up the beans…black beans, black-eyed peas, lentils.  Or change the seasoning…curry powder is a great addition! 

This week I visited the Red Stick Spice Company for the first time…so many great new spices to try!  I bought several: garam masala, za’atar, a Thai coconut rub, and a Moroccan blend.  If you live in Baton Rouge (and love to cook) you should go check it out!


I knew the Moroccan blend would be a PERFECT seasoning for hummus.  Boy was I right!

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adapted from Cook’s Illustrated and A New Way to Cook

makes 2 cups (8 1/4-cup servings)

15 ounce can chickpeas , drained, reserving liquid
2 medium garlic cloves, preferably roasted (trust me it’s worth it)
3/4 teaspoon table salt
3 tablespoons lemon juice , from 1 large lemon
reserved bean liquid
1/4 cup tahini
2 tablespoons olive oil
optional – 1/2 to 1 teaspoons (or more) cumin, curry powder, Moroccan blend or other spices

Process the chickpeas, garlic, salt, and optional spices (if using) in a food processor until smooth. Scrape down bowl with a rubber spatula.  With the food processor running, slowly add the lemon juice and 1/4 cup reserved bean liquid.  Process for 1 minute and then scrape down the sides again. 

Again, with the food processor running add the tahini and olive oil.  Process until smooth, scraping down the sides as necessary.  If the hummus is too thick add more of the reserved bean liquid.  Taste and adjust salt/seasoning as needed.

Transfer the hummus to a serving bowl, cover with plastic wrap, and chill until the flavors meld, at least 30 minutes; serve cold. (The hummus can be refrigerated for up to a week.)

Per serving (1/4 cup) – 140 calories, 8 g fat (1 g saturated), 14 g carbohydrates, 3 g fiber, 4 g protein (exchanges: 1.5 fat, 1 starch; WW points: 3)


  1. How can I trust you about the garlic if you make Hummus from a can.
    Humus must be fresh and slightly warm when you eat it. That can not be achieved when you are using canned Hummus. You must boil the dry chickpeas, preferably the smaller type, even in a pressure cookware, and process it while still warm.

  2. Actually I do boil my own chickpeas...but I always try to consider what I think MOST of my readers will be likely to do. Canned chickpeas save time and pre-planning...and really don't taste bad.

  3. Sorry -- I couldn't find another way to contact you.

    I'm writing from Muncie, IN, and we are looking to surprise some friends moving to the LSU area with gift certificates for local eateries. Local mom-and-pop type places where they'll get great, affordable food (they've got four little girls) and a real taste of the local scene. (My friend is a big fan of local food and was very excited to learn they could get local rice at the farmer's market. She's that kind of foodie.)

    She LOVES gelato, so Latte e Miele is on our list. Everything else I know about BR eateries has been from the Taste of Baton Rouge Web site -- but I'd love to hear from a local foodie.

    Any recommendations? The idea is that we can help them explore the city while saving them from having to cook while they're unpacking.

    Thank you!

  4. I've made hummus from dried beans and canned and I really don't notice much of a difference... other than the amount of work involved! However, I do thoroughly rinse the canned beans as I don't care for the canning liquid. I replace the liquid with straight water or E.V.O.O.

  5. hi jess,

    i'm so glad you found me! Latte and Miele is a great place...they will love it. I would be glad to offer a few suggestions. If you tell me what area they are moving to I can help even more.

    Maxwell's Market is a great place to get pre-prepared food; its both eat in and take out. (

    Yvette marie's cafe is a great lunch spot: (

    Pizza: fleur de lis ( or oscar's pizza and ice cream (

    I love Bisto Byronz...the food is great! (

    Serops has good Lebanese food and there are several locations. (

    Mexican: Superior Grill ( or Coyote Blues (

    Italian: DiGiulio Brothers (, Gino's (, or Ruffino's (

    Others: Brewbacher's (burgers, sandwiches), Mike Anderson's (seafood), Cane's (local fast food...really good chicken fingers!), Chime's

    Check out too!