Did you know that beans are the one thing that people in the Blue Zones all have in common. They all eat beans on a daily basis. Whether it’s black beans, lentils, white beans, soybeans, or garbanzos, Blue Zone folks eat roughly four times as man beans as Americans eat. If you aren’t getting enough beans, this Easy, Authentic Hummus is a great way to start.
American’s are just realizing that hummus can be made out of just about any bean, and with slight variations in the basic recipe, they are all delicious. This recipe focuses on Mediterranean style hummus, and the garbanzo bean or chickpea. It’s easy to make, amazingly nutritious, and delicious. About the only thing wrong with this hummus recipe is that no matter how much you make – it doesn’t last long.
Reminder, buy organic if possible for all the ingredients in this recipe. Here’s why.
Yield: 8 Servings
Total Time: 20 minutes
Prep Time: 5 Minutes
Cook Time: 15 Minutes
Ingredients:
3 cups canned garbanzo beans/chickpeas
2 garlic cloves, minced
1/3 cups tahini paste
½ tsp kosher salt
1 lemon, juiced
3-4 ice cubes
Directions
Drain and rinse canned garbanzo beans.
Even though you’re using canned garbanzo beans, simmering them for 20 minutes will soften them and create an even creamier texture in your finished hummus. To remove peels from beans add 1 ½ teaspoons of baking soda to the water. When done boiling the skins will easily come off with a gentle rub under running water. Dry beans on a paper or tea towel. By the way,
Place garbanzos and garlic in the bowl of a food processor and puree until smooth. The hummus at this stage will be dry and powder-like.
Then add tahini, salt, ice cubes, and lemon juice and blend for no more than 5 minutes.
Pro Tip: Many people are surprised by adding ice cubes and think about skipping that step. Don’t. Ice cubes, as opposed to cold water, will create the wonderful creamy texture you’ll love.
Then, after blending, if the texture is still too thick, add hot water one teaspoon at a time until you reach the desired consistency.
This Easy, Authentic Hummus is now ready to serve, and delicious as is. However, adding some high quality oil oil to the top as well as whatever garnishes you like and turn this snack into a crowd pleasing appetizer.
Typical garnishes include cumin, whole garbanzos, sumac, parsley, sesame seeds, hot sauce.
Enjoy with cut up veggies, assorted flatbreads and crackers, or with whatever you like!
Nutritional Information for Easy, Authentic Hummus per Serving:
Calories: 151; Total Fat: 10.6 g; Carbs: 11.1; Dietary Fiber: 3.4 g; Sugars: 1.5 g; Protein: 4.9 g; Cholesterol: 0 mg; Sodium: 217.4 mg
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