I fully accept my website to crash once this recipes goes live. So well done for getting this far!
It’s actually unbelievable that after the amount of years this humble dip has graced many-a-tables, I have never published it. Even more surprisingly, I’ve never taken a high quality photo except this photo I dug up that’s actually a Mexican black bean and lime rendition I did a while back. But there are plenty of snaps on the phone!
I think this is because homemade hummus to me, is always my go-to “shit, I’ve got to make something to bring to that thing tonight, what can I make’. And off we go.
Every function I’ve been to I’ve always been asked to my bring my hummus. After a while of making hummus, I was adding about 4x the amount of ingredients that standard recipes called for, and thus my famous recipe was born. I’ll never forget my mum tasting it as a teenager saying “needs more cumin”… “nope, more cumin”. And that’s why you’re not mistaken when you see 1/4 cup cumin in this recipe (you may even need more).
The beautiful thing about this middle eastern dish is that not only is it as addictive as butter popcorn at the movies, it’s also full of some pretty impressive health benefits. Thus it’s a common snack recommendation in many Naturopaths’/Nutritionists’ treatment plans.
THE HEALTHY LOW-DOWN
- CALCIUM: tahini (sesame seed paste) is a fantastic dairy-free source of calcium. As dairy is problematic to a large portion of the public, I’m always educating my clients on the best way to get in a healthy daily dose!
- VITAMIN C: see this is the BIG difference between my hummus and that drab store-bought tub you bought for $5. As I use fresh lemon juice, this gives you a nice squeeze of vitamin C for healthy immune function, collagen production and… well. just damn good health in general.
- PRE-BIOTICS: I bang on about this on the daily, and for good reason: “You can take all the probiotics in the world, but if you’re not feeding them to survive, then what’s the point?”. Pre-biotics are food for our symbiotic gut bugs. Imagine laying seeds in your backyard with no water or soil? That’s what it’s like for your gut if you don’t feed them. Chickpeas and other lentils specifically contain a pre-biotic fibre called ‘galacto-oligosaccharides’, or GOS for short. GOS are particularly great at promoting healthy growth of certain bacteria such as the Bifidobacterium species.
- GARLIC: yes, it should be it’s own nutrient category. There’s no denying the potent anti-microbial effects of garlic for killing certain bacteria, viruses, parasites and fungi. It’s also linked to lowering blood pressure and cholesterol. Its potent constituent is called Allicin. Garlic is also a pre-biotic to promote healthy gut flora.
- PROTEIN: chickpeas are a great source of protein. There’s around 40g protein in 1 cup of chickpeas. This makes hummus a good sustaining snack.
- A FOOD INTOLERANCE TEST: this is a little sarcastic, but very much true. If you’ve ever eaten hummus and become really bloated, then you may have a fructose or FODMAP intolerance – something high in garlic and chickpeas. Whilst usually good for our gut bugs, unfortunately when we have dysbiosis, an overgrowth of certain bugs will thrive off these foods; causing gas, bloating and IBS. Don’t stress though. Being a ‘foddie’ isn’t a life sentence. You just need to speak to a gut expert like a Naturopath or Nutritionist to get to the bottom of it (pardon the pun). Slowly you’ll be able to re-introduce hummus again.
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- 1 cup chickpeas soaked overnight and cooked (will double in size) OR 2 tins chickpeas
- 1/3 cup tahini
- ½ cup extra virgin olive oil
- 1 garlic clove
- Juice of 2 lemons
- ¼ cup cumin
- Plenty of salt
For raw chickpeas: soak in double the amount of filtered water with ½ tsp bi-carb to help soften them.
Soak overnight or for a minimum of 5 hours or so. Strain off water. Add to pot with FRESH filtered water + 2 tsp salt + ½ tsp bi-carb. Boil for 30-40 minutes. They should be very soft, but still in shape. Strain off, reserving about ½ cup of the water for later.
Let the chickpeas cool in the fridge (unless you want warm hummus ;)).
For the hummus:
- Blend all ingredients including a splash of the reserved chickpea liquid until smooth.
- Spread into a shallow wide bowl. Drizzle with quality extra virgin olive oil and sprinkle with paprika. I sometimes also like to add seeds and herbs for extra presentation.
- Add more olive oil and/or liquid to ‘thin’ it out or get the blend ‘going’.
- If bland, add more cumin, lemon juice, or salt.
- Vinegar can be used instead of lemon juice.
As you can see in this photo, I’ve used lime instead of lemons. You can also use black beans instead of chickpeas (high in iron) or any lentil for that matter. Sub in some fresh herbs like coriander, or add some smoked paprika for a smokey flavour.