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Homemade hummus – a healthy, filling snack

by Aleigha (follow)
Healthy Recipes (271)      February Competition (27)     
Hummus is a healthy and filling food. It has a nice spicy flavor and can be used as a dip or as a spread. Hummus is very easy to make at home and will save money over buying the commercial brand. It is quite satisfying and sustaining when used as a dip with vegetables or pita chips.

own image – hummus is yummus


Hummus is high in nutrition. Hummus contains a good source of daily protein, carbohydrates, dietary fiber, iron, Vitamin B6, and magnesium.

Making homemade hummus saves money. Several batches of homemade hummus can be made for the price of one commercial container found in the store, especially if you buy chickpeas in dry bulk.

Below is a basic hummus recipe. All ingredients are necessary for the best flavor; however it is easy to adjust to your own taste or add other ingredients for added flavor (black olives, red peppers, etc).

dry chickpeas - image courtesy pixabay


Ingredients:
- 1 can chickpeas/garbanzo beans (or 1 cup dry beans precooked)
- ¼ cup liquid (from can or precooked bean pot)
- 2 tablespoons tahini (sesame seed butter)
- 2 garlic cloves, crushed
- 3-5 tablespoons lemon juice
- 2 tablespoons Olive oil
- ½ teaspoon Sea Salt

Method:
Add all ingredients to blender or food processor, adding juice as needed for desired thickness. As you get to know this recipe, you may prefer to add more lemon juice and/or olive oil in place of extra chickpea liquid.

Store:
Keep in the refrigerator in a sealed container. Hummus will usually stay fresh for 3-5 days.

Enjoy!
Cut up some carrot, celery, cucumber and pepper sticks for dipping. My children even like to dip apple slices in hummus. Other common dipping foods include pita chips or crackers. Use hummus as a spread for veggie sandwiches. Hummus is a nice snack to bring on picnics or for energy on day hikes.

image courtesy morguefile


Tip #1: Tahini can typically be found in the natural food or imported food sections of local grocers. You can also find it for purchase online.

Tip #2: Using organic and/or local ingredients where possible is both healthier for you and better for the planet - less pesticides, less fuel usage, more sustainable farming practices, fresher product, etc.

Related articles:
Carrots – golden goodness and hidden benefits
Moroccan chickpea stew
5 easy medicinal uses for garlic

Categories
#Healthy Recipes
#February Competition
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[ Submit a Comment ]
This is great! I've just bought a food processor so I can make my own dips etc and hummus is definitely on the list!!
That's awesome! I am always in the market for new healthy dipping type recipes, so as you find your favorites please share!
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