Hummus

Hummus is a creamy puree of chickpeas seasoned with lemon juice and garlic, it is a popular spread and dip in Greece and throughout the Middle East. Hummus makes a great healthy alternative to chips and dip. Serve one type of hummus or a variety with hot pita bread wedges, pita chips or fresh veggies sticks (carrot, sliced peppers & celery are delicious). It’s a wonderful alternative to butter on sandwiches.

Health benefits

Chickpeas the main ingredient in hummus (also known as Garbonzo beans) have a delicious nutlike taste and buttery texture. They provide a good source of protein that can be enjoyed year-round and are available either dried or canned.
Chickpeas are also a good source of cholesterol-lowering fibre, in addition to lowering cholesterol, chickpeas high fibre content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycaemia. When combined with whole grains such as rice, chickpeas provide virtually fat-free high quality protein. Hummus is an excellent source of folate, Vitamin B6 , Vitamin C, Zinc, molybdenum & magnesium.

Ingredients
200g/7oz canned organic chickpeas
2 tbsp lemon juice or more
2 garlic cloves, crushed
1 tsp ground cumin
pinch sea salt
100ml tahini (sesame seed paste) optional
4 tbsp water
2 tbsp extra virgin olive oil
1 tsp paprika

Method

1. Drain the chickpeas and rinse. Reserve a few whole chick peas for serving.
2. Combine the chickpeas, lemon juice, garlic, cumin, salt, tahini, and water in a food processor, and whiz to a creamy purée.
3. Add more lemon juice, garlic, cumin or salt to taste. Turn out into a dinner plate, and make smooth with the back of a spoon. Drizzle with extra virgin olive oil and scatter with the reserved chickpeas.
4. Sprinkle with paprika

Experiment: There are lots of different varieties of hummus some have a strong lemon flavour, some have an overwhelming garlic flavour, and some hummus have a spicy tone. You can experiment with the amounts of ingredients until you find one that you best like.  For that bit of spice add a teaspoon of cumin.  For a different taste try adding some roasted garlic or roasted red peppers.

Tip: Prepare extra quantities of hummus—it can be refrigerated, covered, for up to 1 week and frozen for up to 3 months.