Hummus

Submitted by: Sonya Wieler
Simple vegetarian dip that is quick to make and high in protein, fibre, zinc and folate. Serve with pita, crackers, croutons or bread (also great as a healthy spread for veggie or chicken wraps)

Serves: 4-6
Difficulty: Easy - for beginners

Preparation time:
Cooking time:

Dietary guidance: v v 

Tags: starter · appetizer · dip · chickpeas · tahini ·

Ingredients

1/4-1/3 cup tahini (sesame paste)
3 tbsp lemon juice
1-3 garlic cloves (to taste)
1 can (540 mL) chick peas, drained (reserve liquid)
1-2 tbsp olive/canola oil
½ tsp salt

Optional (depending on variation):

cumin
cilantro
hot red pepper, cayenne
olives
roasted red peppers
sun-dried tomatoes
basil

food processor or blender (magic bullet not recommended)


Method

1. Pulse in a food processor or blender (Magic Bullet not recommended!):

1/4-1/3 cup tahini (I use 1/3)
3 tbsp lemon juice
1-2 garlic cloves (to taste, or add more in Step 3)

2. Add and blend on medium to high for a few minutes:

1 can (540 mL) chick peas, drained (reserve liquid for Step 4)
1-2 tbsp olive oil (or canola)
½ tsp salt
other additions (see below)

3. Check and adjust seasonings (e.g. garlic/lemon juice/spices), and add any optional ingredients blending on high to mix.

4. Check and adjust consistency, adding reserved chickpea liquid (or water) as needed.

Additions in Step 2 (optional):
Cumin/Cilantro (my favourite): 1-3 tsp cumin + 1-2 tbsp cilantro
Spicy: small red chili chopped or a pinch of cayenne
Mediterranean: 1/4-1/2 cup chopped (and pitted!) olives
Roasted Red Pepper: 1/4-1/2 cup of roasted red pepper
Sun-dried Tomato: 1/4-1/2 cup sun-dried tomatoes + 1/4 cup fresh basil OR 1/4-1/2 cup sun-dried tomato pesto

Enjoy!

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