Recipes, Tips and Tricks to Make Your Own Hummus
Now that you’ve read about the incredible health benefits of hummus, here’s a basic recipe to get you started if you decide to make it at home. You’ll spend less money and enjoy more control over the taste.
2 cups of well-cooked or canned chickpeas, drained
½ cup of tahini (sesame seed paste)
¼ cup of extra virgin olive oil
2 cloves of garlic, minced
Juice of one lemon
Salt to taste
Combine all of these ingredients in a food processor or blender. The consistency will vary depending on the appliance you choose, but either is a great option. You can even use an old-fashioned mortar and pestle if you’re willing to add a little elbow grease. As you blend, add seasoning and stop to taste it until it suits your particular palate, adds Virtua registered dietitian Teresa Garvey.
As-Is or Add-In?
Basic hummus is delicious as prepared above, but you can also add a variety of spices or veggies to suit your taste. Try red peppers, sun-dried tomatoes, cooked sweet potatoes, pine nuts and basil, cucumbers, or cayenne or chipotle pepper for heat.
Butternut squash hummus is a favorite variation. To make it, roast about one cup of butternut squash, drizzled with extra-virgin olive oil, at 400 degrees Fahrenheit for 25 minutes. Once cooled, add it to the basic recipe above with ½ to 1 teaspoon of curry powder.
“Another great thing about making hummus at home is you can freeze it,” says Garvey. You can make one large batch and freeze it in small freezer-safe bags or containers to enjoy for up to 3 months. Make sure you leave enough room for the hummus to expand, and add a thin drizzle of olive oil to the top to help it stay moist. Wait until you defrost it to add extra seasoning or add-ins, which will boost any flavor lost in the freezer.
Most people think pita chips or carrot sticks when it comes to eating hummus as a dip, but there are lots more ways to add hummus to your diet. “I like to use it as a substitute for mayo on sandwiches and wraps, or on salads in place of dressing,” says Garvey.
She also makes a delicious and healthy 7-layer Hummus Dip that rivals the traditional Tex-Mex party favorite.
Place the following in a large glass baking dish:
Layer 1: Pesto (a paste made of basil, pine nuts, and olive oil)
Layer 2: Hummus
Layer 3: Chopped tomatoes
Layer 4: Chopped scallions and fresh cilantro
Layer 5: Crumbled feta cheese
Layer 6: Pine nuts
Layer 7: Sliced black olives
“I serve it with whole wheat pita chips at fall football parties,” says Garvey. “It always disappears!”
Updated February 15, 2017