CLASSIC CHICKPEA HUMMUS

Ok, well let’s start at the very beginning with a classic chickpea hummus.  This is a great way to start incorporating healthy snacks and sides into your meals.  It is super easy to make and stores in the fridge for up to a week… if you manage to keep it for that long….yum! 

This classic chickpea hummus is great to put on your toast along with avocado if you wish or even just use it as a dip with a whole wheat pita.  Alternatively, if you wanted to go super healthy you could serve it with carrot sticks, red pepper and, or cucumber.

WHY IS CHICKPEA HUMMUS GOOD FOR YOU?

This popular Middle Eastern dip is crammed with healthy ingredients.  Not only does it contain healthy vitamins, minerals and antioxidents that have impressive benefits such as reduced inflammation, improved blood sugar levels and cholesterol.  The healthy ingredients keep you fuller for longer and aid digestion.  Hummus is also high in protein which is suitable for those on a vegan or vegtarian diet. 

Classic Chickpea Hummus

WHAT YOU’LL NEED

Chickpeas – Rich in vitamins, minerals and fiber, they offer a variety of health benefits including weight management, improved digestion, and may reduce the risk of certain diseases.  Also because they are high in protein, chickpeas make a great protein replacement for those on a vegetarian or vegan diet. 

 Garlic – Garlic has been used since the Greeks to treat a variety of medical conditions which can help combat sickness, including the common cold.  It can also reduce blood pressure, lower cholesterol and lower the risk of heart disease. 

 Fresh lemon juice – Lemons are high in vitamin C which assists with immune system health and also reduces the risk of heart disease and stroke.  Lemons may also help to control weight, protect against anemia, cancer and prevent kidney stones.

 Tahini paste – Tahini is full of healthy fats, vitamins and minerals, is rich in antioxidants and also has anti-inflammatory properties.  These compounds help protect liver and kidney function, may decrease the risk of certain diseases and strengthen the nervous system. 

 Olive Oil – Olive oil is a great cooking choice as it is rich in monounsaturated fats and could potentially reduce the risk of cancer, strokes and heart disease.  It also reduces inflammation that can assist in treatment of rheumatoid arthritis.

 Ground Cumin – Used in traditional medicine, cumin is a rich source of iron, promotes digestion and may promote weight loss, fat reduction and inflammation.

 Cayenne Pepper – May help boost the metabolism and reduce hunger as well as relieve pain, lower blood pressure, improve psoriasis and reduce the risk of cancer.

Salt – Acts as an electrolyte in the body and assists with fluid balance, nerve transmission and muscle function.

HOW TO MAKE CLASSIC CHICKPEA HUMMUS

Well, this recipe could not get any easier…. Firstly squeeze the lemon so that it has enough juice for two tablespoons and peel and smash the garlic.  Then pour the juice over the garlic in a bowl or glass and leave to sit for 5 minutes. 

 Meanwhile, rinse and strain the chickpeas and set aside.  Once the 5 minutes is up add the lemon, garlic, tahini, chickpeas and some of the water into the food processor.  Alternatively you could put all the ingredients into a bowl and use a handheld blender.  Blend the ingredients together until the chickpeas are blitzed.  You may find that you need to add some more water to get the mixture round the food processor, if you need to do this then do it slowly as you do not want the mixture to be too watery. 

 Then add the cumin, salt and the olive oil and blend until smooth and creamy.  If you want to add the cayenne pepper then do this after this stage and give it one last whizz.

HOW TO STORE AND MAKE AHEAD

You will be able to fill the 400g jar that the chickpeas came in with this wonderful, healthy classic chickpea hummus.   Store in the fridge and eat within a week.

If you try this classic chickpea hummus recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.

 
Classic Chickpea Hummus

Classic Chickpea Hummus

Ok, well let’s start at the very beginning with a classic chickpea hummus.  This is a great way to start incorporating healthy snacks and sides into your meals.  It is super easy to make and stores in the fridge for up to a week… if you manage to keep it for that long….yum! 
This popular Middle Eastern dip is crammed with healthy ingredients.  Not only does it contain healthy vitamins, minerals and antioxidants that have impressive benefits such as reduced inflammation, improved blood sugar levels and cholesterol.  The healthy ingredients keep you fuller for longer and aid digestion.  Hummus is also high in protein which is suitable for those on a vegan or vegetarian diet.
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Dip
Cuisine Middle Eastern
Servings 8 2 tbsp per serving
Calories 148 kcal

Equipment

  • Food processor or hand held blender

Ingredients
  

  • 425 g Jar of chickpeas Drained and rinsed
  • 2 Garlic cloves
  • 2 tbsp Lemon juice Freshly squeezed
  • 80g Tahini
  • 50 ml Cold water
  • 1/2 tsp Ground cumin
  • 2 tbsp Olive Oil
  • 3/4 tsp Salt
  • 1/4 tsp Cayenne pepper Optional

Instructions
 

  • Soak the crushed garlic in the freshly squeezed lemon juice for 5 minutes.
  • Add the chickpeas to the food processor as well as the lemon juice, garlic, tahini and half of the cold water and process.  If the food processor is having a little bit of difficulty moving the mixture then add a little bit more of the water to get it moving, but not too much as you do not want the hummus to be too watery.
  • Then add in the rest of the ingredients; cumin, salt, olive oil and more remaining cold water (if you need it) and process until smooth.
  • Add the cayenne pepper (optional) and then process again.

Nutrition

Serving: 60gCalories: 148kcalCarbohydrates: 7.8gProtein: 5.5gFat: 10.2gSaturated Fat: 1.6gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 2.5gSodium: 468.5mgPotassium: 23.1mgFiber: 3.8gSugar: 0.5gCalcium: 1.6mgIron: 0.5mg
Keyword Quick and easy
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