Hummus

A smooth, creamy hummus made from boiled chickpeas, tahini, lemon and garlic. This classic dip is perfect for healthy snacking with wholegrain pita bread, celery sticks, carrot sticks, or other fresh vegetables. Easy to prepare and pack, it makes a convenient snack at home, work, or on the go.

Ingredients:

• 200 grams dried chickpeas (about 1 cup)

• 1 teaspoon baking soda (optional for softer chickpeas)

• 2 tablespoons tahini

• 2 tablespoons extra virgin olive oil, plus extra for serving

• Juice of 1 large lemon (about 2 to 3 tablespoons)

• 1 to 2 cloves garlic, peeled

• ½ teaspoon ground cumin

• ½ teaspoon ground coriander (optional)

• 3 to 4 tablespoons cold water (adjust for texture)

• Sea salt to taste

• Paprika, sumac or chopped parsley for garnish

  
  

Instructions:

1. Soak the chickpeas: Place the dried chickpeas in a large bowl. Cover with plenty of cold water and soak overnight or at least 8 hours.

2. Cook the chickpeas: Drain and rinse the soaked chickpeas. In a large pot, add the chickpeas and cover with fresh water. Add the baking soda if using. Bring to a boil, then reduce to a simmer. Cook for 60 to 90 minutes until very tender. Drain and let cool slightly.

3. Blend the hummus: Add the cooked chickpeas, tahini, olive oil, lemon juice, garlic, ground cumin and ground coriander to a food processor. Blend until the mixture starts to come together.

4. With the processor running, gradually add cold water until the hummus reaches a smooth and creamy consistency.

5. Season with sea salt to taste and blend briefly to mix.

6. Transfer to a serving bowl. Drizzle with olive oil and sprinkle with paprika, sumac or chopped parsley.

   
   

Tips and Storage:

• Store hummus in an airtight container in the fridge for up to three days. Stir in a teaspoon of cold water or olive oil if it thickens.

• For a smoother texture, peel the chickpeas before blending.

• Serve with wholegrain pita, celery sticks, carrot sticks or other vegetables for a healthy, convenient snack.

  
  

Nutritional Information (per 100 g serving, approximate):

• Calories: 170 to 200 kcal

• Carbohydrates: 18 to 22 g

• Protein: 7 to 9 g

• Fat: 8 to 10 g

  
  

Health Benefits:

Chickpeas belong to the legumes food group and provide essential nutrients and fibre that support digestion and satiety. Tahini and olive oil contribute healthy fats and micronutrients. Fresh lemon and garlic add antioxidants and flavour naturally. Served with vegetables or wholegrain pita, this hummus is a balanced, nutrient-rich snack or light meal that supports healthy eating.