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!

 

Hummus
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)