Hummus is a dip or spread, popular in Middle East & Mediterranean countries. It is a good source of fibre which helps to regulate blood sugar, promotes growth of healthy bacteria, anti- inflammatory & is a good source of protein. Hummus provides a wide variety of vitamins and minerals. It is also a great plant-based source of protein, which makes it a nutritious option for vegans and vegetarians. Hummus contains chickpeas, olive oil and sesame seeds (tahini), which are proven to have anti-inflammatory properties. Hummus is a great source of fibre, which can help keep you regular. Chickpea fibre may promote the growth of healthy gut bacteria, which produce butyrate — a type of fatty acid that helps nourish cells in the gut. Hummus has a low glycemic index, which means it slowly releases sugar into the bloodstream. This is also aided by the resistant starch, fat and protein it contains.
Chickpeas – 1 cup, soaked overnight (100 gms)
Lemon juice – ¼ cup
Garlic – 3-4 cloves roughly chopped
Ice Water – 2-4 tbsp
Cumin Seeds Powder – ½ tbsp
Extra Virgin Olive Oil – 1 tbsp (replace oil with curd to make it oil-free)
Salt to Taste
Grounded Pepper & Paprika for garnishing Tahini – ½ cup
For Tahini Sauce:
Garlic – 2 cloves
Sesame Seeds paste – ½ cup (50 gms)
Lemon juice – 1/3 cup
Water – ¼ cup
Olive Oil – ¼ cup (replace oil with curd to make it oil-free)
Cilantro – 1 tbsp, finely chopped (optional)
Parsley – 1 tbsp, finely chopped (optional)
Cumin– ¼ tsp, grounded
For Tahini Sauce:
1. Mince garlic, then mash to a paste with salt.
2. Whisk together garlic paste & sesame paste, lemon juice, olive oil, water cumin grounded, cilantro & parsley until combined well. Cooks’ Note: Tahini sauce can be made 1 day ahead and chilled. Bring to room temperature before adding to hummus.
For Hummus:
1. Softly cook chickpeas in a pressure cooker (20 mins on low flame).
2. Drain the chickpeas on a fine mesh strainer & run cold water for few seconds & keep it aside.
3. In a food processor combine lemon juice, salt & garlic, process till the garlic is finely chopped, rest in it for 10 mins so the garlic flavour can mallow.
4. Add the tahini & blend it till the mixture is thick & creamy. While blending drizzle 2 tbsp water, scrape down the food processor, and blend until the mixture is ultra-smooth, pale & creamy.
5. Add the cumin powder & drained softly cooked chickpeas to the food processor and blend till the mixture is super smooth, drizzle little olive oil (or add curd for the oil-free recipe) while blending for 2 mins. Add little more ice water if required to get creamy texture.
6. Taste & adjust accordingly.
7. Remove the hummus in the serving bowl & garnish it with ½ tsp olive oil, pepper & paprika.
8. Enjoy it ideally with Pita bread but you can use this as a salad dressing, bread spread, chapati spread or add to sandwich filling according to your taste.
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