Classic Hummus

Source: Food & Nutrition Education in Communities (FNEC), Cornell University

Serving size: 2 Tbsp

Servings per recipe: 18

This is the traditional take on this Middle Eastern dish--it's loaded with nutrients such as protein, fiber, iron, and magnesium, and is a delicious snack served with sliced vegetables or whole wheat pita.

View Nutrition Facts

Ingredients

1 clove garlic, peeled

3 Tbsp lemon juice

1/2 tsp salt

1 15-ounce can drained chickpeas (also called garbanzo beans)

4 Tbsp water

3 Tbsp tahini **

1/4 tsp paprika

2 Tbsp olive oil

Garnish with chopped parsley and olives, optional

* Sounds like: húmm-us

** Tahini is ground up sesame seeds, and has the consistency of peanut butter. It sounds like: ta-hée-nee.

Materials

Cutting board and sharp knife, can opener, blender, measuring cups and spoons

Instructions

1. Put garlic, lemon juice, salt, and 1 cup of chick peas into blender. Add 2 Tbsp of water, and blend until smooth.

2. Add second cup of chick peas and 2 Tbsp of cold water. Blend until smooth.

3. Add tahini and blend again until smooth. If you want creamier hummus, add an additional Tbsp of water.

4. Scoop hummus into a shallow bowl. Smooth over the top of the hummus with a flattened knife. Sprinkle the hummus with paprika and then drizzle the olive oil.

Optional: Garnish with chopped parsley and olives

Serve with pita bread or cut up raw vegetables.

Hummus will last for several days in the refrigerator.

Notes

Hummus can be made using a potato masher or fork. The resulting dip will be a bit chunkier than the blended version, but still delicious!

Traditional hummus is made with chick peas, however any bean can be used in place. Try black beans or white beans with different herbs for a variety of flavors!


More About Garbanzo Beans, Also Known As Chickpeas

How to Select

Garbanzo beans are primarily purchased in their dried or canned forms.

How to Store

To store, keep garbanzo beans refrigerated and use within 3 to 4 days.

How to Prepare

Fresh or canned garbanzo beans can be prepared by baking, boiling, sauteing, frying, simmering in a sauce, grinding them to make falafel, or mashing them to make hummus. Dried garbanzo bean need to be cooked first. Soak dried beans in water overnight, then boil for about 2 hours, until beans are cooked.