Best Hummus Recipes

Chickpeas are one of the least expensive, nutrient-rich foods that you can eat. Chickpeas are rich in a number of nutrients, most notably folate (folic acid), manganese, tryptophan, copper, iron, and of course, healthy protein.

Due to their high folate and tryptophan content, chickpeas are an excellent food choice for women of child-bearing age and people who have trouble getting restful sleep.

Enjoy the many health benefits of chickpeas through our two favorite hummus recipes, found below.

Middle Eastern Hummus Recipe

Ingredients:

1 cup dried chickpeas (garbanzo beans), soaked overnight in plenty of water
2 garlic cloves
Juice of 1 large lemon
3 tablespoons extra-virgin olive oil, plus more for drizzling
3 tablespoons tahini
Sea salt
Ground cumin

Directions:

Drain chickpeas and cook them in a pot of simmering water until tender. Drain and set aside.

Combine chickpeas, garlic, lemon juice, extra-virgin olive oil, and tahini in a food processor and blend until ingredients come together into a thick paste.

With the food processor running, add a little water, about half a tablespoon at a time, until the hummus becomes smooth and creamy. Add sea salt, to taste.

Transfer creamy hummus into a bowl and dust with cumin. Drizzle with extra-virgin olive oil just before serving.

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Traditional Hummus Recipe

Ingredients:

1 can chickpeas (garbanzo beans), or 2 cups dry chickpeas
1 tablespoon tahini
1 garlic clove
Juice of 1 small lemon
Sea salt, to taste
Extra-virgin olive oil

Directions:

Rinse and bring canned chickpeas to a boil for one minute to help remove preservatives. If you use dry chickpeas, soak them in water overnight and cook until tender over low to medium heat.

After warming up chickpeas in a pot of boiling water and draining them, combine chickpeas and all other ingredients except extra-virgin olive oil in a food processor. As the ingredients blend together, add olive oil until desired consistency is reached.

Try both versions of hummus with toasted whole grain bread, sliced tomatoes, and lettuce. You can serve hummus at room temperature, cold, or warm; we prefer ours warm, right out of the food processor. Both versions keep well in an airtight container for several days in the refrigerator.

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Do you have your own favorite hummus recipe? Or a recipe for an entirely different dish that includes chickpeas? Please consider sharing your hummus and chickpea recipes with our readers by adding a comment to this article. Thank you.

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