Hummus

Description

Use hummus as a dip or a spread for sandwiches. It is especially good on toasted pita bread. Hummus is rich in fiber, iron and vitamin C. It is also a good source of protein.

Ingredients

1 cn chickpeas (16 oz canned chickpeas, rinsed and drained)
2 clv garlic (crushed)
3 T lemon juice (freshly sqeezed best)
2 T tahini (sesame seed butter)
1 T olive oil
1 t salt
1 pn paprika

Instructions

Blend all ingredients until smooth and creamy, easy to do with a hand blender or food processor.

Yield
4 servings
Nutrition 92 calories per serving
Preparation time
10
Cooking time
0
Total time
10 minutes

Remarks

 
Hummus from scratch, the pressure cooker method

Use the same list of ingredients, substituting canned chickpeas with home cooked ones.

Measure 3/4 cup to 1 cup of dried chickpeas, rinse and soak chickpeas for at least 4 hours, better 8 hours. You can put them in water before you head for work to prepare in the evening. Dispose soaking water and rinse. Place chickpeas in pressure cooker with 3-1/2 cups water. Lock the lid and bring to pressure, then lower heat and cook for 9 to 14 minutes on high (15psi). Use natural release method to allow pressure to drop. Blend cooked chickpeas and all other ingredients until creamy.

Notes

Hummus is a spread made from cooked chickpeas mashed mixed with tahini, olive oil, lemon juice and garlic. Popular all over the Middle East and Egypt, it is not exclusive from any of the countries there. You'll find it as hummus bin tahini.

To make toasted pita bread, brush a little olive oil on a round pita bread. Toast the pita in the oven for a few minutes. Cut into triangles.

For young children, serve the pitta bread whole and use shredded carrot, cherry tomato and black olive halves to make a face. Kids are more likely to tuck in this way.

Use hummus as an alternative to mayonnaise for egg free diets.

Source

North Africa and Middle East cuisines.

easy, healthy
dips & spreads
Food in Africa & Middle East