How do I cook dried garbanzo beans?

Soak chickpeas for 12 hours then drain and rinse. Add to a pot, cover with a few inches of salted water. Bring to a boil, reduce heat, cover, and cook at a simmer for 90 minutes to 2 hours, until tender. Instant Pot (no soak): Rinse and drain chickpeas, add to pot and cover with 1 inch of water, and add salt. Pressure cook on high pressure for 50 minutes, followed by a 15 minute natural pressure release.

Do I need to peel the chickpeas?

No, this is not necessary. However, for exceptionally silky texture, you can peel chickpeas in just 10 minutes. Simply place the chickpeas in a bowl of water and rub them with your fingers. The skins should float to the top.

Can I use a blender instead?

If you don't have a food processor, a high speed blender works okay too. Just make sure to blend for 4-5 minutes to get that ultra creamy consistency.

Is hummus good for you?

Hummus is packed with plant-based protein, making it an excellent choice for vegetarians and vegans looking to boost their protein intake. It's also rich in fiber, which promotes digestive health and can help regulate blood sugar levels. Additionally, the main ingredients in hummus, such as chickpeas, tahini, and olive oil, provide essential nutrients including iron, copper, calcium, and heart-healthy fats.

What should I eat hummus with?

Serve with warm pita bread , pita chips , or rainbow veggies ! You can also spread on wraps and sandwiches, thin it out to make a hummus salad dressing to toss with salads, or add a spoonful to grain bowls!

How long does hummus keep for?

You can store leftover hummus in an airtight container and refrigerate for up to one week.

Yes, you can freeze hummus in an airtight container for up to 3 months. Leave extra room, as it will expand.

Easy Healthy Hummus

Name: Easy Hummus Recipe
Prep time: 10 min
Total time: 10 min
Cuisine: Middle Eastern
Ingredients: 1/4 cup lemon juice; 1/2 -3/4 cup tahini paste (See notes. Make sure it tastes fresh, not bitter or rancid.); 2-3 garlic cloves; 1/4 cup olive oil; 1/4 cup ice cold water, more to the desired consistency; 1 teaspoon salt, more to taste; 1/4 teaspoon pepper (I love white pepper here, up to you); 1 teaspoon ground cumin; 1 1/2 cups cooked chickpeas (canned: rinse and drain)

Description

Learn how to make the best authentic hummus—creamy, flavorful, and ultra-smooth. Serve with pita bread & veggies for an easy, healthy 15-minute appetizer! Vegan.

Ingredients

Units Scale

1/4 cup lemon juice
1/2 –3/4 cup tahini paste (See notes. Make sure it tastes fresh, not bitter or rancid.)
2–3 garlic cloves
1/4 cup olive oil
1/4 cup ice cold water, more to the desired consistency
1 teaspoon salt, more to taste
1/4 teaspoon pepper (I love white pepper here, up to you)
1 teaspoon ground cumin
1 1/2 cups cooked chickpeas (canned: rinse and drain)

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Instructions

Place lemon juice, garlic cloves, tahini paste,olive oil and water in a food processor, and whip this up until creamy.
Add the salt, pepper, cumin, chickpeas and blend until really smooth. Add more cold water, a tablespoon at a time, until it is the consistency you like, and blend for 3 more minutes.
Taste and adjust salt and lemon. Add any optional additions you like.
To serve, spoon the hummus into a wide, shallow bowl or onto a plate or platter, using the back of your spoon to create a “well” for the olive oil (or other sauces). Drizzle with olive oil and sprinkle with Za’atar.

Notes

If using dried chickpeas, soak 1/2 cup chickpeas in cold water (for 8-24 hours), then cook them in salted water until extra tender. Cool, then follow instructions. I always make a double batch if going with dried chickpeas and cook these ahead.

Tahini Paste. In winter I use 3/4 cup tahini for a richer, creamier version. In summer, I use a 1/2 cup. Most recipes out there call for a 1/4 cup- do as you like. I prefer hummus that is “heavier” on the tahini, because I love the taste of it and this is how I grew up eating it. Truly authentic. If you go with a 1/4 cup tahini- you will most likely need less garlic and less water. Taste as you go. 🙂

A TIP on Sauces: Sometimes like in the photos above, I’ll “loosen up” a sauce (like harissa paste, gremolata, or zhoug, etc) by adding extra olive oil to it. Then I’ll put it in a squeezy bottle and drizzle it around the hummus. An extra burst of flavor!

Optional Additions: See post body for creative ideas.

Nutrition

Serving Size: ¼ cup
Calories: 198
Sugar: 1.6 g
Sodium: 376.4 mg
Fat: 15.9 g
Saturated Fat: 2.2 g
Carbohydrates: 11.5 g
Fiber: 3.5 g
Protein: 4.9 g
Cholesterol: 0 mg