Characteristics

Hummus is a type of dip or spread that is traditionally made from chickpeas (also known as garbanzo beans) and said to originate from Egypt. Today hummus is popular throughout the middle east, as well as most other parts of the world. It is an excellent addition to an optimally healthy diet when it is homemade. It provides a rich source of protein, fiber and minerals, including iron, magnesium, copper, zinc, manganese and calcium. Being composed of whole, plant-food ingredients, it is also free of cholesterol, and a source of healthy carbohydrates, fats, phytonutrients, antioxidants and vitamins. It is a quick and easy dish to prepare that can be enjoyed by the whole family with various vegetable dishes and unrefined grain foods.

TYPE: Appetizer, Meal
PERPARATION TIME: < 10 minutes (with pre-cooked chickpeas)
SERVINGS: makes about 3 cups of hummus

  • 100% plant-based (vegan)
  • 100% whole food
  • Raw* (if using sprouted chickpeas)
  • Non-GMO (if using organic ingredients)
  • Gluten-free
  • Wheat-free
  • Corn-free
  • Soy-free
  • Oil-free
  • Peanut-free
  • Nut-free
  • No refined sugar or salt

Goodies Needed

INGREDIENTS:

  • 2 cups Chickpeas (organic, pre-cooked from dry, or sprouted)
  • 1 cup Water (natural spring or filtered)
  • 1 large or 2 small cloves of Garlic (organic)
  • 1 Lemon - juice squeezed (organic)
  • 2 TBS Tahini Sesame Butter (organic)
  • 1 TBS Cumin (organic, ground)
  • 1/2 tsp Cayenne or Chili Pepper (organic, ground)
  • 1 tsp Unrefined Sea Salt or Himalayan Salt

Optional:

  • 1/2 - 1 tsp Black Pepper (organic)
  • 1/2 - 1 tsp Coriander Seeds (organic)
  • 1/2 - 1 tsp Mustard Seeds (organic)
  • Olives (organic)
  • Parsley, mint or another fresh herb (organic)

TOOLS:

Preparation Steps

  1. To decrease preparation time, have your cooked or sprouted chickpeas ahead of time. To prepare chickpeas for cooking, soak at least 1 or more cups of dry chickpeas in plenty of water overnight. The next day drain the water and rinse the chickpeas well. Put in fresh water, enough to more than cover the chickpeas. Cover your pot and bring to a boil, once boiling starts, reduce heat to simmer and cook for 45-60 minutes. To prepare chickpeas for sprouting, follow the instructions to sprout chickpeas from the Sprout People.

  2. Place all of your ingredients into the blender or food processor, and blend/process until the mixture is uniformly smooth.

  3. Transfer the hummus mixture into a dish, and garnish with some olive oil, and/or olives, and/or fresh herbs like parsley or mint.

Tips

  • Be sure to use dry, cooked or sprouted chickpeas, NOT canned ones. This increases their health benefits, and decreases problems associated with canned foods, such as high sodium, preservatives, toxins and nutrient degradation.
  • It is ideal to have a high powered blender, like the Vitamix, which will produce a uniformly smooth hummus consistency, where as a regular blender or food processor may not be able to fully breakdown all of the ingredients resulting in some texture.
  • Hummus can be consumed warm, or at room temperature.
  • Store the hummus in the refrigerator. It will typically keep well for up to a week.
  • Experiment with new hummus flavors, like roasted garlic, roasted red pepper, cilantro, and more.

Meal Nutritional Benefits

Chickpeas

  • Kabuli (light) or Desi (dark) varieties
  • provide healthy carbohydrates and protein; naturally low in fat
  • provide phytonutrients and antioxidants
  • a source of vitamins, especially folate and most B vitamins
  • a source of minerals, especially molybdenum, manganese, copper, phosphorus, iron, magnesium and zinc
  • support optimal health, weight, healing, and prevention
  • provide prebiotic and digestive health benefits
  • help maintain healthy, blood pressure, blood sugar, and cholesterol levels
  • provide anti-inflammatory benefits and protect against cardiovascular disease, cancer, diabetes, and other lifestyle diseases
  • for more information, visit the chickpea detailed overview from World’s Healthiest Foods

Lemon

  • highly alkalizing, cleansing and detoxifying, with antibiotic properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich source of vitamin C
  • supports optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more information, visit the lemon detailed overview from World’s Healthiest Foods

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin C and some B vitamins
  • especially rich in manganese, selenium, calcium, phosphorus and copper
  • supports optimal health, weight, healing and prevention
  • supports immune health and iron metabolism
  • helps protect against cancer, cardiovascular disease and diabetes
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the garlic overview on World’s Healthiest Foods

Sesame Seeds / Tahini

  • provides healthy fats, protein and some carbohydrates
  • provides phytonutrients, antioxidants and anti-inflammatory properties
  • a source of vitamins, especially most B vitamins and some vitamin E
  • a source of minerals, especially copper, manganese, calcium, magnesium, iron, phosphorus, zinc, molybdenum and selenium
  • supports optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, osteoporosis and other degenerative diseases
  • for more information, visit the sesame detailed overview from World’s Healthiest Foods

Cumin

  • anti-inflammatory and antimicrobial properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in iron, manganese, and calcium
  • supports optimal health, weight, healing and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more info, see the cumin overview on World’s Healthiest Foods

Cayenne / Chili Pepper

  • anti-inflammatory, antimicrobial and analgesic properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin A, vitamin E, vitamin C, vitamin K and most B vitamins
  • especially rich in manganese, potassium, iron, and magnesium
  • supports optimal health, weight, healing and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more info, see the chili pepper overview on World’s Healthiest Foods

Black Pepper

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • supports optimal health, weight, healing and prevention
  • supports digestive health; helps prevent bloating and gas
  • helps protect against cancer, cardiovascular disease and diabetes
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the black pepper overview on World’s Healthiest Foods

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • for more info, refer to unrefined salt on Green Med Info
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it