LINKFIT BLOG » hummus http://mylinkfit.com/blog Your Link to Health and Fitness Wed, 11 Jan 2012 19:00:39 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 Hummus-ing to a new tune! http://mylinkfit.com/blog/2010/06/hummus-ing-to-a-new-tune/ http://mylinkfit.com/blog/2010/06/hummus-ing-to-a-new-tune/#comments Tue, 22 Jun 2010 18:16:16 +0000 linkfit http://mylinkfit.com/blog/?p=225

Hummus is a dip/spread that is made from chickpeas. In fact, hummus is the Arabic word for chickpea. You may notice that many hummus recipes call for garbanzo beans, not chickpeas. Don’t worry, garbanzo is the Spanish translation of chickpea. They are called cece beans in Italy and pois chiche in France.

Hummus is one of the oldest foods dating back to ancient Egypt. We know that chickpeas were used quite frequently over 7,000 years ago.

Hummus Recipes

If you frequent Middle Eastern restaurants and eat the hummus, you know that hummus tastes different everywhere. Some types of hummus have a strong lemon flavor, some have an overwhelming garlic flavor, and some hummus has a spicy tone.

When making your own hummus, you have to keep your own tastebuds in mind. If a recipe calls for a lot of tahini( see below) and you don’t like tahini, scale down the amount or simply omit it. The fun about Middle Eastern cooking is that the ingredient amounts aren’t set in stone. Add a little of this and take away that and you still have a culinary masterpiece!

These days hummus is made a million different ways, flavor included. Here are some excellent hummus recipes that have a variety of ingredients making hummus more exciting

Ingredients: TAHINI

  • 5 cups sesame seeds
  • 1 1/2 cups olive oil or vegetable oil

Preparation:

Preheat oven to 350. Toast sesame seeds for 5-10 minutes, tossing the seeds frequently with a spatula. Do not allow to brown. Cool for 20 minutes.

Pour sesame seeds into food processor and add oil. Blend for 2 minutes. Check for consistency. The goal is a thick, yet pourable texture. Add more oil and blend until desired consistency.

Yield: 4 cups

Storing Tahini

Tahini should be stored in the refrigerator in a tightly closed container. It will keep for up to 3 months.

Ingredients: ROASTED RED PEPPER HUMMUS

  • 1 can of chickpeas/garbanzo beans (15 oz)
  • 1/3 cup tahini
  • 1/4 cup lemon juice
  • 2 tablespoons olive oil
  • 2 garlic cloves, crushed
  • 1/2 cup -3/4 cup roasted red peppers (depending on taste)

Preparation: Is the same for all recipes

In a food processor, combine beans, tahini, lemon juice and olive. Process until smooth. Add red peppers and garlic until desired consistency.

Garnish with parsley. Serve warm with hot pita bread or toasted pita chips. 

Ingredients: SUN DRIED TOMATO HUMMUS

  • 1 can garbano beans/chickpeas (15 oz.), drained
  • 3 tablespoons sun dried tomatoes in oil
  • 2 teaspoons parsley
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice

Ingredients: ROASTED EGGPLANT HUMMUS

  • 2 cups chickpeas, drained and rinsed, or soaked if using dried
  • 1 small eggplant
  • 3 tablespoons of tahini
  • 1 ½ tablespoons fresh lemon juice
  • ½ cup olive oil
  • 3/4 teaspoon cumin
  • 1 clove of garlic, crushed
  • 1/2 teaspoon salt
  • Sprig of parsley, finely chopped

Preparation:

Wash and dry eggplant. Remove the stem and cut the eggplant in round pieces about 1/8” thick ( about 1 cup). Rub olive oil and lightly salt each eggplant round and place in oven under broiler for three minutes each side. Watch closely so that the eggplant does not burn.In a blender or food processor, blend the chickpeas. Add eggplant, olive oil, tahini, lemon juice, garlic, cumin, parsley, and salt until the ingredients form a paste-like consistency. Pour the mixture into a large bowl.

Ingredients: SPINACH AND FETA HUMMUS

  • 1 can garbanzo beans/chickpeas (15 oz), drained
  • 1/2 cup fresh spinach
  • 3 oz, crumbled feta cheese
  • 1/4 cup olive oil
  • 3 tablespoons lemon juice
  • 2 tablespoons tahini
  • 1/4 teaspoon red pepper flakes
  • 1 teaspoon roasted garlic

Preparation:

In a food processor combine, beans, tahini, spinach, garlic, olive oil, and lemon juice. Blend well. Add cheese and red pepper flakes and blend to a smooth and creamy dip.

Ingredients: LOW FAT RANCH-YOGURT HUMMUS

  • 1 15 oz can of chickpeas or garbanzo beans, drained (save liquid)
  • 1-2 cloves garlic, crushed
  • 1 tablespoon lemon juice
  • 1 tablespoon tahini, or low fat peanut butter if you prefer (optional, but if you do not use, increase yogurt by 1 TBSP)
  • 1/2 cup plain yogurt
  • 1 teaspoon salt
  • 1 package Hidden Valley Ranch Dressing mix 

Preparation:

In a food processor combine beans, tahini (if desired), yogurt, garlic, and lemon juice. Blend well. Add salt and ranch packet and blend to a smooth and creamy dip.

If your hummus is too thick, add a little bit of the liquid from the chickpeas – about a teaspoon at a time. Other ways to thin out hummus is by using warm water or olive oil.

Hummus is great with warm pita bread, pita chips, tortilla chips and raw vegetables! But get creative, I use it on sandwiches and in burritos. It also tastes great as a base layer for a pizza or even on a salad, the sky is the limit with how you use it and how you spice it up!
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