In this article, we will give information about how to make a Hummus Recipe. So read this article till the end to know about the easy Hummus Recipe.
Hummus is a delicious and nutritious dip that originated in the Middle East. It is made from cooked and mashed chickpeas mixed with tahini (a paste made from sesame seeds), lemon juice, garlic, and olive oil. Hummus is a versatile dish that can be used as a dip, spread, or filling for sandwiches or wraps. It’s also vegetarian and gluten-free, making it a popular option for those with dietary restrictions. Making your own hummus is easy and cost-effective, and allows you to customize the flavor to your liking. In this recipe, I show you how to make classic hummus that’s perfect for snacking or entertaining.
What is Hummus?
Hummus is a popular Middle Eastern dip or spread made from chickpeas. A basic hummus recipe is made with cooked chickpeas, tahini, lemon juice, garlic, and olive oil. All the ingredients used to make hummus are healthy. Hummus is easy to make from scratch and you can easily whip it up in a food processor or blender.
I had hummus (with falafel and pita bread) for the first time at the age of ten and till date, it is one of my favorite recipes with chickpeas with chana masala. I have been making hummus for many years. Sometimes I use leftover cooked chickpeas for chana masala and make a small batch of hummus, which I serve as a dip with vegetables.
Hummus is essential when preparing tahini. Tahini is a famous Middle Eastern spread made from sesame seeds. Now you may or may not have tahini in your kitchen.
This doesn’t require hummus tahini at all. The powder is made by adding sesame instead of tahini. In Indian homes, generally, one may not find tahini, but one will find sesame seeds, especially in the winter season.
Also, note that Hummus Recipe can be made without tahini or sesame seeds. So you can skip sesame seeds in this recipe. But when you do this, reduce the proportion of olive oil, garlic, and lemon juice.
How to make Hummus Recipe
For Pressure Cooking Chickpeas
- ½ cup heaped dried white chickpeas, 120 grams soaked in enough water for 8 to 9 hours or overnight
- 5 cups water
- ½ teaspoon salt
- 1 pinch of baking soda
- 3 tablespoons white sesame seeds or 2 tablespoons tahini
- 4 tablespoons extra virgin olive oil
- 1 teaspoon chopped garlic or 4 to 5 small to medium garlic cloves, chopped
- 1 to 2 tablespoons lemon juice
- 1 teaspoon cumin powder
- salt as required
- extra virgin olive oil, as required
- red chili powder or paprika or cayenne pepper – as required
- black pepper powder, as required – optional
- a few sprigs of parsley or coriander leaves (cilantro leaves)
- Qatar, as required – optional
Cooking dried chickpeas
- First, wash ½ heaped cup (120 grams) of dry chickpeas in water and then soak in enough water overnight or for 8 to 9 hours.
- The next day, first wash the gram twice in water. Drain all the water and put the chickpeas in a 2-liter stovetop pressure cooker.
- Add ½ tsp salt, 1 pinch baking soda, and 1.5 cups water.
- Pressure cook on a medium flame for 11 to 12 minutes.
- When the pressure of the cooker gets over automatically, then remove the lid and check the chickpeas.
- Mash them with a spoon or your fingers. You should be able to mash them completely. There should be no rawness in them. You can even taste them and there shouldn’t be any bite to them. They should melt in the mouth.
- If the chickpeas are not cooked properly, add some more water and pressure cook for a while. Drain all the water. Cover and keep aside.
Roasted Sesame Seeds
- Heat a small pan. Keep the flame low. Add 3 tbsp white sesame seeds.
- Roast the sesame seeds on low flame while stirring continuously.
- Fry them till they become crisp and crackle. There is no need to brown them. Let them cool down.
- Take the roasted sesame seeds in a mixer-grinder-blender or food chopper in a food processor.
- Powder it to a fine or semi-fine texture.
- Add 1 tsp chopped garlic, 1 to 2 tbsp lemon juice, 4 tbsp extra virgin olive oil, 1 tsp cumin powder and salt to taste.
- 1 tsp lemon juice works fine for us. To increase the sourness more, you can add 2 tbsp of lemon juice in total. So add as per your taste.
- Add salt as per taste. Keep in mind that the taste of chickpeas will also be salty because salt was used while cooking the chickpeas. That’s why first add less salt. You can add more salt later if needed.
- Grind or blend to a fine or semi-fine consistency.
- After this add cooked chickpeas.
- Grind or blend until smooth and light. If you are not able to grind then add 2 to 3 tbsp of water.
- The hummus is now ready and all you have to do is scrape out the jar and transfer it to a serving bowl. Make round patterns on the hummus with a spoon.
- Sprinkle some extra virgin olive oil. Sprinkle paprika or red chili powder or black pepper powder or any of your favorite spice powders. You can also sprinkle Jatar. Garnish with some chopped coriander leaves or parsley leaves.
- Serve it hot with pita bread or steamed or roasted vegetables. Extra hummus can be stored in an air-tight container in the refrigerator.
- In place of olive oil, you can use a neutral-flavored oil such as sunflower oil.
- Instead of dry chickpeas, you can also use 2 cups of cooked chickpeas or canned chickpeas.
- Calories: 77
- Calories from Fat: 45
- Fat: 5g
- Sodium: 106mg
- Potassium: 73mg
- Carbohydrates: 4g
- Fiber: 1g
- Protein: 1g
- Vitamin A: 15IU
- Vitamin C: 0.3mg
- Calcium: 26mg
- Iron: 0.8mg
Health Benefits of Hummus
Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. Commonly eaten around the world, they are rich sources of fiber and important vitamins and minerals.
They are also a good source of vegetarian protein. I love adding beans to soups, tacos, salads, and other dishes.
Beans and legumes have many health benefits. Eating more of them may help lower cholesterol, lower blood sugar levels, and increase healthy gut bacteria.
1. A Useful Source of Fiber
Hummus made from chickpeas (garbanzo beans) is naturally rich in fiber. Studies support that the type of fiber in chickpeas has a positive effect on our gut health, boosting the number of beneficial bacteria which in turn helps enhance intestinal health.
2. May Help Control Blood Sugar Levels
Beans and pulses, like chickpeas, are rich in protein, resistant starch, and fiber, all of which slow down the speed at which we digest them. This means they have a lower glycemic index (GI) and their energy is released more quickly. Consuming more of these low-GI foods helps stabilize blood sugar levels and may support blood sugar management.
3. May be good for the heart
Hummus contains fiber-rich chickpeas as well as olive oil and sesame seeds which are a source of heart-healthy monounsaturated fats. Studies suggest that a diet rich in legumes like chickpeas may help lower low-density lipoprotein (LDL) cholesterol levels, while mono-unsaturated fats, especially olive oil, may reduce the risk of heart disease. Could
Always check the label if you rely on store-bought hummus as some brands replace olive oil with sunflower or rapeseed oil as it is a cheaper alternative.
4. May Help With Weight Management
Including chickpeas regularly in the diet appears to be associated with lower weight, lower body mass index (BMI), and improved waist circumference. This is partly thanks to the types of starch in chickpeas, a third of which is a type called amylose. This starch is more resistant to our digestive enzymes, which means that the more amylose a food contains, the less digestible the food is.
5. Rich in anti-inflammatory elements
Classic ingredients involved in making traditional hummus, such as chickpeas, sesame seeds, and olive oil, have beneficial properties including being anti-inflammatory. In fact, virgin olive oil is said to have an anti-inflammatory action that is comparable to that of ibuprofen.
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