Hummous is a delicious and nutritious dish that’s very easy to make at home. The main ingredient is chickpeas, which are high in protein and fibre, plus a bunch of other vitamins and minerals, and also help to balance blood sugar and improve digestion.
You can buy chickpeas ready-cooked and fairly cheaply in a tin. The cumin and tahini add flavour but if you don’t have them on hand (the tahini is particularly expensive), you can leave them out. You will definitely need some form of liquid though – yoghurt or even the liquid from the chickpea tin will work.
If you want a really smooth texture, like the (expensive) shop-bought version, you will need a blender. If you don’t mind a slightly chunkier texture though, a good mash with a fork does the job of blending the flavours equally well. Just keep mashing until you’re happy and/or can’t wait any longer to get stuck in.
Servings: 3 – 4
- 400g tin chickpeas
- 1 – 2 garlic cloves, chopped
- 2 – 4T olive oil
- 1 – 2T lemon juice
- Pinch salt
- 1 – 2T plain yoghurt or some liquid from the chickpea tin
- 2t ground cumin (optional)
- 1 – 2T tahini (optional)
Drain the tin of chickpeas by pouring the contents through a sieve (save some of the liquid if you’re using that in place of yoghurt). Mix the chickpeas, chopped garlic, and 2T of olive oil, lemon juice, salt, cumin and tahini together. If you have a blender, whizz it all up and if not, use a fork to mash it all well together. You may need to add more of the olive oil and/or some yoghurt if the mixture seems very thick. Keep blending/mashing until you get a consistency you like, then taste and add a bit more salt, lemon juice or cumin if you think it needs it.
You can then serve it immediately or store it in the fridge, sealed in a jar or container, for 2 – 3 days. It’s delicious served up on bread with cucumber, tomatoes or even avocado.
Spread it on ordinary bread, pita bread or crackers, then add whatever other toppings take your fancy. Mediterranean-type flavours like feta, fresh or sun-dried tomatoes, cucumber, grilled aubergine, basil or baby spinach work really well. Alternatively you can scoop it up with nachos or crudités like baby carrots or tomatoes, cucumber sticks or apple slices.