In this post, the Spoon Mage™ shows you how easy it is to make your own hummus!
Do you have a favorite brand of hummus or do you enjoy it at a restaurant that makes it perfectly? With a little mindfulness you can save money and control the fat and sodium levels by making it yourself! It’s easy – and so creative.
Once you have mastered hummus basics, check out the ideas below and make your hummus beyond the ordinary. Hummus is terrific as a dip or spread. Enjoy it often – it’s good for you!
1 (15 oz can) garbanzo beans (chickpeas), drained and rinsed
2 T extra virgin olive oil
2 cloves garlic
1 T tahini
2 T fresh lemon juice
Sea salt and pepper to taste
3 T olive oil (you may use less or more to tasdte)
Optional Ingredients: see below for a few delicious suggestions
Using a blender (or an immersion blender and a tall bowl), combine the garbanzo beans, 2 tablespoons extra virgin olive oil, garlic, tahini, and lemon juice until well mixed.
Add 3 tablespoons of olive oil, a little at a time. Keep that blender going the whole time! You are not in any way obligated to add the entire 3 tablespoons of oil.
Add only enough oil to reach the consistency you prefer. Dip in a slice of carrot or pita bread for taste testing. Then dip in again, but try not to eat it all in one sitting!
Hummus is so good for you. I love it on sandwiches used in place of mayo.
Mindful mix-ins and toppings:
1/4 cup roasted pepper
1/4 cup diced fresh red, green, orange, yellow, jalapeno, serrano, banana, or any pepper that is growing in your garden right now
1/4 cup roasted eggplant, onions, or other veggie chopped
1/4 cup artichoke hearts, chopped small
1 T black olives, chopped fine
2 T toasted pine nuts, crushed
1/4 t cayenne pepper
1/4 t ground sumac
1/2 t cumin
1 t chili powder
2 garlic cloves roasted and chopped
Pinch of hot red pepper flakes
2 t mint, fine chopped
1 T cilantro, parsley or basil, chopped
1-2 T spinach, watercress or your favorite leafy green, chopped
2 T plain Greek yogurt and reduce the two tablespoons of olive oil to one
1 T peanut or almond butter as a replacement for the tahini
2 cups soaked garbanzo beans in place of canned
Replace one tablespoon of olive oil with your favorite hot pepper infused olive oil
Replace the final three tablespoons of olive oil with reserved liquid from canned chickpeas for very low fat hummus
Replace half of the chickpeas with an equal amount of canned pumpkin (not pumpkin pie mix, canned real pumpkin)
Top with 2 T feta