Healthy Hummus… a perfect dip for Falafel, Pita Bread, Salad, Pita Chips and Crackers.
Now hummus is very common in my house but until many years back, I had no idea what hummus was. But thanks to my foodie husband who loves to experiment different cuisines. During one of his official tours, he had hummus and when back demanded to have it. It was a new name for me. Then I flipped pages of different cookbooks I had, (as the internet was not there) and tried hummus for the first time. Since it has lots of garlic, therefore, it is loved by my children also as they are real garlic fans.
Hummus is a Middle Eastern and Arabic food dip. As coriander dip is very common in Indian households, same way hummus is in the Middle East and Arabic Countries. Though of Arab origin but is now liked and eaten all over the world. And why not? Especially when it is so easy to make and is loaded with nutrition.
Hummus is made from cooked and mashed chickpeas. Yes, the same chickpeas which are made in every Indian house by the name Chhole or Chana Masala. The same chickpeas is turned into a healthy dip.
Making hummus is also very easy. Just boil the chickpeas and add some spices and herbs and a delicious dip is ready. No more cooking is required. If you have boiled chickpeas then this delectable hummus gets ready in just 5 minutes.
Chickpeas also known as Garbanzo beans is a very healthy legume which comes with a full package of protein, vitamins, minerals and fibre. Hummus, being made from chickpeas, comes with all these benefits and the additional advantages of sesame seeds and garlic.
A very important ingredient in making hummus, other than chickpeas is Tahini dip. Again Tahini is a Middle Eastern dip. What is Tahini? Tahini is nothing but a paste of sesame seeds. We may or may not have tahini dip in our house but we do have sesame seeds especially in winters. I always use sesame seeds only while making hummus. And we all know that sesame seeds are one of the richest sources of calcium.
You can serve hummus with a variety of things like Falafel, pita bread, pita chips, salad or just crackers.
I am sharing the recipe of hummus from scratch, that is, starting from raw chickpeas. This is because canned chickpeas are rarely bought here.
Though it tastes very good but if you have never had it or are sceptical then next time you make Chholey then reserve some boiled chickpeas and give this recipe a try.
Let’s see the simple recipe of healthy hummus…
Healthy Hummus Using Sesame Seeds
Healthy and nutritious Hummus, a Mediterranean dip, normally made with chickpeas and tahini dip, is too simple to make. You don't have Tahini Paste? No problem. Instead of Tahini, this recipe uses sesame seeds, easily available in all households
- My 1 Cup measures 250 ml
- 1/2 Cup 100 g Chickpeas
- 2 Tbsp Sesame Seeds (White)
- 2 Tbsp Olive Oil
- Salt as per taste
- Black Pepper As per taste
- 2 Tbsp Lemon Juice
- 2 or 3 Garlic Cloves
- 1/4 teaspoon Paprika/Chilli Flakes
- 1 teaspoon Olive Oil
- Wash chickpeas and soak in enough water for 6 to 8 hours or overnight. Take enough water as chickpeas absorb a lot of water. If you find that they have soaked all the water after an hour or so then add more water.
- Boil chickpeas in the pressure cooker till soft and tender.
- While the chickpeas are boiling, roast sesame seeds. For roasting, put sesame seeds in a pan and roast on medium flame till colour changes a little. Do not turn them dark brown.
- Once boiled, let the chickpeas cool down. Reserve the water in which chickpeas were boiled.
- In the blender, take boiled and cooled chickpeas, roasted sesame seeds, roughly chopped garlic, lemon juice, salt and pepper and blend to a smooth paste. If difficult to grind then add little chickpeas stock (water in which these were boiled). Blend it for a minute or so till smooth and velvety.
- While serving sprinkle paprika/chilli flakes and drizzle little olive oil.
- Serve with falafel or pita bread.
- You can also serve hummus with crackers or with salad.
- You can store this hummus in an airtight container in the refrigerator for 4 to 5 days.
You can use Tahini dip (1 tablespoon) in place of sesame seeds.
If you are not very fond of garlic then take only 1 clove of it.
Detailed Recipe for Healthy Hummus with Step by Step pics
Once soaked, boil these till soft and tender, for approximately 15 minutes.
While the chickpeas are boiling, you roast sesame seeds.
Take all the ingredients and put them in the blender.
Blend for 2-3 minutes till smooth and creamy.
Drizzle olive oil, sprinkle paprika and serve.
Serve it with falafel...
Or with Pita Bread…
So, how did you like it? I am sure you will give it a try and then share your feedback along with pics. And do not forget to leave a comment below. Your feedback fuels my enthusiasm to post more good content.. If you post your creation’s pic on Instagram then remember to tag me #samirasrecipediary. You may like my FB page to know about my latest recipes.
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Food For Soul
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