Healthy Homemade hummus is delicious and much fresher than store bought hummus. Hummus originated in the Middle East and has become an extremely popular food in the US. Hummus can be found in almost any supermarket these days, but is it any good? .Sometimes hummus from the store tastes sour or lacking in flavor. Homemade Hummus tastes much fresher and flavorful and is healthy for you too. Chick peas are loaded with protein and healthy carbohydrates and contain a very high percent of folate. More can be read about the nutrition content of chickpeas at http://www.nutritiondata.com/facts/legumes-and-legume-products/4326/2
There are two basic methods of making healthy homemade hummus. The first is the easy way using chickpeas from a can. Goya makes these so if you don’t find canned chickpeas in the canned food isles at the supermarket then look in the ethnics foods section. The only other ingredients you will need are garlic, cumin,salt and lemon juice. You will be making this healthy homemade hummus in a food processor.
Healthy Homemade Hummus
The recipe
One can of chickpeas (garbanzos)
1-2 garlic cloves
ground cumin
salt
lemon juice
Drain the Chickpeas, place in food processor.
Add the garlic, 1-2 or more cloves depending on the size of the cloves and your own taste for garlic.
add 1/4 tsp of cumin
add 1/4 tsp of salt, you may add more after tasting,
add 3/4 tsp lemon juice-fresh squeezed.
Water
The hummus will be thick so you will add water according to how thick you want your homemade hummus to be.
Grind all of the ingredients together, adding water as necessary. If you like a chunky style hummus, then grind until it’s that texture, otherwise process until smooth.
Check the taste, add salt as needed. The reason to use so little salt in the recipe is that you can always add salt later but if you put to much in at the start, the hummus will taste awful. If for some reason you add too much salt, then you will need to use another can and do the same recipe without the salt and combine.
Refrigerate or eat immediately at room temperature with a drizzle of virgin olive oil and pita on the side.
Healthy Homemade Hummus Recipe #2
This recipe calls for freshly cooked chickpeas so it’s bit more involved than the easy recipe above. However the taste is wonderful and freshly cooked beans retain their nutrition content.
The same ingredients are used except for the can of chick peas. In order to make this healthy homemade hummus You will need about a 3/4 cup of dried chickpeas (garbanzos). Soak the chickpeas in lot of water overnight. The next day, drain the chickpeas and place in a pot. Add water to cover and little salt. Cook for an hour or so, until the chickpeas are soft. Drain but reserve about 1/2 cup of the water and let them cool a bit. After they have cooled, add the chickpeas to the food processor and continue as the recipe above.
If not eating right away, refrigerate your healthy homemade hummus and take it out about 5-10 minutes before serving. Add the olive oil and garnish with parsley. Enjoy.
