Perfect Hummus: the Undisputed and Most nutritious snack of every plant based kitchen.
Hummus 3 ways- Classic Garbanzo beans, White beans, or any of the 2 plus Avocado. What can be more famous than Hummus among the plant Based community? Avocados? Here is my quick version of it, quite close to the classic, the original… if there is such a thing.
One of Joaquin’s biggest passions, which he shares with his mother, is gardening. We lived in an apartment in Mexico City, without much space for gardening in the balcony, so when we come down to Argentina, he spends a lot of time in the backyard.
My mother in law has recently retired, and being a former kinesiologist, she can’t help keep her hands busy, and Joaquin is always up for the challenge.
It’s quarantine time, and it has been now more than two months since the lockdown began here in Argentina, and quarantine calls for new projects, as this blog, which has been a dream that we have been procrastinating for more than a year now.
We have been encouraging his mom to make the most out of her backyard since we have been enjoying some of her homegrown organic produce.
For example, we are both fans of arugula, and the one she has is very peppery and bitter, the kind we like. We have also enjoyed beautiful tomatoes, lots of lettuce, butternut squash, bell peppers, and the yummiest herbs; we are never short on fresh oregano, thyme, basil, and parsley, which we are using today for our green Falafels.
Getting back to the Perfect Hummus
Nowadays, this Middle Eastern legacy is as famous as pizza, so no need to explain much other than it is maybe one of the easiest, cheapest, and yummiest things to make at home, so I can’t understand why people don’t make their own.
Perhaps, seeing it readily packed at the supermarket makes it look as some strong science is needed to make it right, or maybe it isn’t expensive. I’ll tell you two things; supermarket hummus doesn’t find a match with a homemade one. Second, if you make your own, you can make about 10 times more volume and have it at your fridge for up to a week, probably one of the most nutritious and versatile snacks on earth. Hummus is packed with protein, healthy oils, no gluten, naturally vegan, and makes the perfect snack, either with bread, a sandwich spread, or celery and carrots sticks.
Why including Garbanzo Beans (Chickpeas) in your diet is a great idea?
May Help Keep Your Appetite Under Control, due to their high protein and fiber profile so they are a great choice for individuals who avoid animal products.
Garbanzo beans have a low glycemic index helping to support healthy blood sugar control.
They have many characteristics that may help prevent some chronic illnesses, including heart disease, cancer and diabetes.
Best Homemade Hummus
- 14 ounces chickpeas drained canned chickpeas, or 7 ounces dry and boiled, you can replace the chickpeas with white/butter beans
- 1 teaspoon baking soda only if using dry chickpeas
- 2 garlic cloves, mashed medium size, 2-3 depending on how garlicky you want it
- 2 ounces tahini sesame seeds paste
- 2 lemons juiced)
- 3 tablespoons olive oil extra-virgin, good, plus an optional splash to drizzle when serving
- 1 teaspoon salt
- If you have time, use dry chickpeas from your closest bulk grocery store for a healthier version; since canned goods usually come with lots of sodium, which we should all avoid, it will also make it cheaper will end up with a creamier version. In this case, I suggest, to double your quantities so you have more Hummus for the week. Save 3-5 beans for decoration. If using canned chickpeas, jump to step 4.
- Put your chickpeas to boil with the baking soda, which will make your chickpeas softer, and the pealing will come off more comfortable—nothing wrong with the pealing, but the less pealing, the smoother. If you have a pressure cooker, it should take about 30 minutes. If boiling on a regular cooking pot, allow for 60-90 mins. Reserve some of the water.
- Allow the chickpeas to cool off and peel.
- Drain the chickpeas and reserve some of the water from the cans. Put all ingredients except for the paprika, one garlic clove, some lemon juice, and a little olive oil in the food processor and mix until you have a smooth paste. First on low and then on high speed until smooth. You may want to stop at times to allow the food processor to rest.
- Taste the mix and adjust the flavors, using salt, your left garlic clove, and lemon juice.
- When you are satisfied, put it on a serving plate, mark it with a fork, drizzle with some extra olive oil, dust with paprika powder and top it with a couple of your saved 3-5 chickpeas beans and a spring of parsley, mint, or something green.
1st Hummus version: Traditional with chickpeas
2nd Hummus version: Traditional plus 2 avocados
3rd Version: replace chickpeas with butter or white beans
More Healthy Vegan Snacks Options?
Want to keep reading about the health benefits of Garbanzo Beans? Click here.
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