A couple of years ago, a passion for trying new things with cooking ignited in me. Despite doing it since childhood, the past few years became the most difficult in my lifetime of food preparation. Hard lessons of trial and error taught me much about the art. I learned making food by following the recipe verbatim lacks a guarantee of success. Experience teaches the nuances of the culinary craft needed for making great food. Becoming skilled simply requires cooking as much as possible. If this blog was about nothing but recipes, I could save time and just post links. I plan to write each recipe as my personal account of its preparation.
Hummus tastes great as a dip for pita bread, pita chips, and spreads nicely on bagels, sandwiches, crackers, and just about anything you like. Low in sodium and calories, the fats in it come mostly from the olive oil and tahini, which have plenty of the good kind of fat. It tastes marvelous plain, but you can make different flavors of hummus by adding spices or other ingredients to the recipe. Store brands classically use roasted garlic, jalapenos, roasted red pepper, spinach, Kalamata olives, pine nuts, and other things I probably forgot. I tried a few of those ingredients and others like Huy Fong Foods’ sriracha sauce , cumin powder, dill pickles, and chipotle peppers in adobo sauce.
I found this recipe on a website called Fat Free Vegan Kitchen. Many vegans and vegetarians eat hummus for its great flavor and nutrients vital for such diets. I am not vegan nor vegetarian, but websites and books concerning those diets provide many healthy and tasty recipes. One time I tried making hummus in a an old harvest gold-colored (YUCK!) blender but it broke in the attempt. This time I made it in a new sleek black Osterizer blender, made for crushing ice, with no problems. I normally use a cheap 2 cup food processor. It works well, but the blender makes a larger quantity. The blender also produces smoother hummus than the food processor.
Hypertension, enlarged heart, and other medical problems call for reducing my sodium intake where possible. Making my own hummus rather than buying it prepared allows me to do that. It also means avoiding the ridiculously inflated prices for prepared hummus.
- 3 cups cooked chick peas (garbanzo beans) (or two cans chick peas, drained)
- 1 cup water
- 2 to 4 cloves garlic, peeled
- 2 tablespoons tahini (or 4 tablespoons sesame seed)
- 2 tablespoons olive oil
- 4 tablespoon lemon juice
- Salt to taste
Canned chick peas work well for convenience. Unfortunately, the cheaper store brand chick peas contain high sodium. However, Kroger offers organic chick peas in their Private Selection line with lower sodium than other brands. They cost a little more than the store brand, but go for less than the major brands.
Cooking my own chickpeas saves money and adds no sodium at all. I cook them in a slow cooker. Click here for the recipe. I do just about the same thing as the link, but I leave out the salt and add a couple of cloves of fresh, peeled garlic.
To mince the garlic with the blender, I add it first by throwing in the whole, peeled cloves and start with the lowest speed and progress slowly until the garlic becomes tiny bits. Try mincing certain ingredients to make flavored hummus with the garlic, like chipotle peppers, Kalamata olives, and roasted red peppers, for even distribution.
After that, I mix any flavored hummus ingredients I don’t mince with the garlic , like spinach, artichoke hearts, etc., with the chickpeas in a separate dish, then put them in the blender. Next comes tahini, followed by the olive oil and lemon juice. A jar of tahini costs from $6-10. The recipe calls for only two tablespoons, so it lasts. I never made my own but I plan trying to make and write about it.
Next, I turn on the blender to the lowest speed and increase it slowly. To deal with air pockets, I stop the blender and stir the mixture. During this process, I add water a little at a time and DO NOT dump it all in at once. I pour and stop often to check for texture. Then I add salt and spices, tasting to adjust them as needed. I finish when I find the texture and flavor satisfying. Then I scoop it into a dish, cover it, and place it in the fridge to chill and marinate for at least an hour. It keeps in the fridge for about a week.
Many recipes call for sprinkling ground sumac on hummus when serving it. The dark red spice has a subtle but sour flavor and aroma. Finding ground sumac in conventional stores proves difficult. After some searching, I found it in the spice section at Whole Foods in Cleveland, OH. Some recipes recommend drizzling extra virgin olive oil on hummus when served.
At my friend Tammy’s request for the chipotle hummus recipe, I use chipotle peppers in adobo sauce from a can. These have no fat and low calories but have high sodium. I recommend about 4-6 peppers depending on how spicy you want it. I mince the peppers with the garlic to get an even distribution of each.
With so many possibilities for this tasty and healthy treat, Please comment and share your ideas for flavors, things to dip in hummus, and anything else creative. R’amen!