My Amazing Hummus

IMG_0003I know it is a little boastful to call this recipe “My Amazing Hummus”, but over the years of making it I have received so many compliments that it has given me the courage to give it such a title.

It may sound silly to be thankful for a recipe, but I am actually thankful for this one.  This hummus is simple, quick, nutritious, portable and multi-purpose.  My girls love it, and that makes me happy.  Twice this recipe has saved me when I’ve forgotten about a pot-luck, and it has been the snack at many a play date, surrounded by fresh veggies and flatbreads.

At about 130 calories per 1/3-cup serving, hummus is a nutrient-dense source of calories. Foods that are nutrient-dense contain nutrients needed for good health in a fairly small amount of calories. They are also natural foods that don’t contain any added solid fats, sugar or refined starches. These are the foods that we should be aiming to include in our diet every day.IMG_0692Hummus is also a good source of fiber with 4 grams per 1/3-cup serving. Including hummus in your diet is a great way to boost your fiber intake, especially if you are eating it with raw vegetables for a nutritious snack.  It is also a good source of protein and healthy fats.  The fats in hummus from tahini (sesame seed paste) and olive oil (delicious if you drizzle a small amount on top) are monounsaturated and polyunsaturated.  These are healthy fats that should be a part of your diet.

 We use this hummus as a dip, but also as a great sandwich spread.  One of our favorite ways to use the hummus is smeared on a wrap with roasted sweet potatoes, kale (chopped and cooked with a little garlic and lemon), and toppings like shredded carrot, chopped tomato, black beans, etc.  It is also great for school lunches.  I send a small container with veggies or crackers, or maybe with some chopped up leftover chicken.

IMG_0005Here’s the recipe:

  • 3 cups chickpeas (or one large can, organic is best if possible), liquid reserved
  • 4 tbsp of liquid from can or water
  • 1/4 cup fresh lemon juice
  • 1/2 cup tahini
  • 2 cloves of garlic, crushed
  • 1 tsp sea salt

Add everything to a blender and whiz it up until smooth.  Store it in the fridge in a sealed container for up to a week.

Serve as is, or if you are feeling fancy, drizzle with olive oil.