The Perfect Hummus Experience

photo by Olga Vasiljeva


Happy Friday, friends! Today, I've decided to share my beloved recipe for hummus perfection. My friends over at Sunshine Burger were asking how to make a really good, totally from-scratch hummus, so I just had to chime in with this recipe from my first book, Radiant Health, Inner Wealth.

They were also wondering how to make this without using canned beans. I personally cook beans from scratch on a very regular basis. As in, my pressure cooker looks like it's been through several natural disasters. (It's really only been through one)

Cooking beans from scratch is a wonderful way to eat great on a budget as well, so I highly recommend it! There are many bean tips and yummy bean recipes in my books, but for those of you who don't have them (yet), here are the basics:

1. Soak your beans! Just place them in plenty of water overnight (or for about 8 hours), then drain them in the morning. This simple step will make them way more digestible (and quicker to cook).
2. For the love of all that is beans, toss in a piece of kombu while you're cooking them. Kombu is a sea vegetable that will do several things - it will add minerals, bring out the flavors, and increase digestibility. You can find dried kombu in any health food store.
3. If possible, use a pressure cooker. Don't be scared. They won't explode...unless you're using your grandma's model from 1954 and you do something really crazy with it. The newer models are all equipped with safety features, and pressure cooking is a great way to save time, use less energy, and preserve nutrients.

So, it really is your choice. You can use dried beans that you've cooked yourself, or for a quickie, go ahead and use some organic canned beans (Eden is a great brand). Either way, please enjoy this recipe...and let me know what you think!

Creamy Hummus with Variations

I fell in love with the flavor of this thinner, lemony hummus in college. The favorite lunch spot of everyone I knew was a café that served just this sort of hummus. I spent years trying to recreate it and finally discovered that the secret was to add enough lemon juice, tahini, and olive oil so that the end result would be unusually creamy and light tasting. Of course, if you prefer a thicker hummus you can simply omit the olive oil (or use less of it). If possible, refrigerate this for several hours (or overnight) before serving. This will give the raw garlic a chance to mellow and allow the flavors to become happily married.

1½ cups (one 15 oz. can) garbanzo beans (chickpeas), rinsed & drained*
2-3 medium cloves garlic, peeled
¼ cup raw tahini (sesame paste)
¼ cup plus 2 tablespoons fresh lemon juice
1 teaspoon sea salt (or less if you prefer)
¼ cup plus 2 tablespoons olive oil (regular or extra-virgin)*

In a food processor, blend the garbanzo beans and garlic cloves very well. Add the tahini, lemon juice, salt, and oil and process until fully emulsified and creamy. Refrigerate in an airtight container for up to ten days. For best results, allow to warm to room temperature before serving.

Makes about 2 cups of hummus; 30 minutes or under! GF/SF/Blue (according to the health guidelines in my books)

*For a lower fat hummus, reserve the liquid when you drain the beans. Use ¼ cup bean liquid (and 2 tablespoons oil) instead of the full amount of oil.

Serving Suggestions:

Classic: Sprinkle the hummus with a little paprika and parsley. If you wish, drizzle some extra-virgin olive oil over the top. Serve with warmed pita wedges or crusty bread. Kalamata olives can also make an appearance here.

Falafel Burger: For a quick, delish falafel experience, place a Sunshine burger (falafel flavor) on a whole grain bun and slather with this creamy hummus. Top with sliced onions, lettuce, pickles, and tomatoes. You're welcome.

Hummus Wrap: Spread a tortilla generously with hummus. Top with all of your favorite fixings. I like to use chopped tomato, pickles, thinly sliced red onion, lettuce or spinach, fresh basil, kalamata olives, and cucumbers.

Greek Hummus “Pizza:” Please see the recipe for “Fresh Greek Delight” on page 135 of Radiant Health, Inner Wealth or check it out here on my blog. You won’t regret it.

Hummus with Zatar: Zatar is a tangy, unique, and delightful combination of sumac, thyme, and spices, and can be found in many health food stores (or online). You may sprinkle it over the hummus for a lovely and surprising flavor addition.

You can also find my recipe here for the "Wellness Weekend." Thanks so much, friends, and have a great weekend! :-)

4 comments:

  1. Zatar is available in Mediterranean stores too. Probably cheaper than in HFS. I've never thought of putting it on hummus. Great idea!

    ReplyDelete
  2. Love this hummus. Can't wait to try some of your suggestions, Tess.

    I wrote about it here: http://tastespace.wordpress.com/2011/10/19/creamy-low-fat-hummus/

    ReplyDelete
  3. Thank you very much! :-)

    ReplyDelete
  4. thanks for the idea of adding zatar. I love a roll called zatar bread and so I have this spice on hand.

    ReplyDelete