Chickpeas, or garbanzo peas, are readily available year round. Originally from the Mediterranean and Middle East, this popular legume is most commonly used in salads. Here, we whip it up, along with sesame paste (tahini), olive oil, lemon juice and garlic, to make hummus for dipping or sandwich spreads.
An excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B-6 and magnesium. Fiber promotes a healthy digestive tract and is associated with a lower risk of developing colorectal cancer. Plus the selenium, folate, and phytochemicals present in chickpeas all aid in lowering cancer risk.
The potassium and vitamin C, coupled with the zero cholesterol found in chickpeas, all support heart health. And, the iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K help build and maintain bone structure and strength.
But there’s more. Choline, a very important and versatile nutrient in chickpeas, helps with sleep, muscle movement, learning and memory, and reduces chronic inflammation. (Tahini and olive oil also provide antioxidants and anti-inflammatory benefits).
If you own a food processor, you can make your own hummus in a matter of minutes for your next party or family gathering. It’s quick and tasty, has no preservatives, and will cost you about half of what you would pay at the store.
- 2 cloves garlic, minced
- 1 teaspoon Kosher salt
- 2, 15 ounce cans chickpeas, or garbanzo peas, drained and rinsed (this cuts amount of sodium by half)
- ⅓ cup tahini (also known as sesame seed paste; can be found in Asian markets if unavailable in your local grocery store)
- ⅓ cup freshly squeezed lemon juice, about two lemons
- ½ cup water
- 2 tablespoons olive oil
- ½ teaspoon ground cumin
- ½ teaspoon ground coriander
- ½ teaspoon red cayenne pepper
- 1 tablespoon olive oil
- 1 to 2 tablespoons minced parsley
You will need a food processor.
- Mash garlic and salt together and place in food processor.
- Add remaining ingredients, except for the garnish ingredients.
- Process for several minutes until smooth.
- Use rubber spatula to scrape hummus into serving bowl.
- Drizzle 1 tablespoon olive oil and sprinkle with parsley, if desired.
- Serve with veggies and pita chips. Refrigerates well for several weeks.
Makes about 3 cups.
Note: For Roasted Red Pepper Hummus add 1 cup sliced roasted red peppers (found in jars in the supermarket) and eliminate the ½ cup water. Add some water if dip seems too thick.
Per one ¼ cup serving: 143.7 calories; 6.4g total fat (0.9g saturated, 2g polyunsaturated, 3.1g monounsaturated); 343.6mg sodium; 0.0mg cholesterol; 17.9g carbohydrate; 3.7g fiber; .2g sugars; 4.6g protein; 160.6mg potassium.