What are the ingredients of Hummus?
What are hummus ingredients and how to make hummus at home
What is Hummus?
Hummus is a delicious food, made from chickpeas, tahini, lemon, olive oil, garlic and spices. Since it is a creamy paste, people use it as a spread or dip. It is originally made in the Middle East, and eating hummus is still mostly common In Middle East and Mediterranean. While eating hummus, you will feel rich umami flavors, along with garlicky taste. Humus melts in your mouth and its texture is somehow like that of mayonnaise and other creamy spreads.
What does hummus provide?
Hummus is a great source of plant-based protein. Hummus ingredients make it a great source of dietary fiber which promotes the digestive health. Containing olive oil which is a good source of antioxidants, hummus is a good food to fight inflammation. It also contains minerals such as manganese, copper, folate, phosphorus, iron, zinc, and potassium, and Vitamin B6 and thiamin.
What are the ingredients of Hummus?
Chickpeas (also known as garbanzo beans)
Chickpeas are the base for hummus. The softened chickpeas break down into a smooth paste. You can cook dried chickpeas in home, or use canned chickpeas. We recommend the home-cooked chickpeas since it has stronger flavor. As the chickpeas are the major ingredient of hummus, the dish has a low glycemic index, meaning that it might help control blood sugar levels. It also may help lowering the “bad” LDL cholesterol levels.
The next hummus ingredient we want to talk about, tahini, is ground sesame seeds. It adds an incredible taste to hummus. Tahini is available on the stores, but you can also make it yourself. You can save the home-made tahini up to a month in your refrigerator. Some people don’t like the taste of tahini and leave it out while making hummus. However, being highly nutritious and rich in antioxidants, and containing anti-inflammatory compounds might be a good reason for you not to omit this ingredient of hummus.
Fresh lemon juice
Fresh lemon juice is one of the most important ingredients for an excellent hummus. If you use bottled lemon juice, you won’t have that incredible taste of a perfect hummus. By using fresh lemon juice as one of your hummus ingredients, you are adding vitamin C to your dip, which may help prevent common cold or limit its duration.
This one adds a little spice and zest to your mixture. You can use it raw or roasted (if you like to make roasted garlic hummus). Garlic is believed to help lower blood pressure and cholesterol. It is also said to support immune function.
Ground cumin and salt
Cumin is added to increase the spice and richness. And about salt, can you imagine a delicious dip not having salt?
Olive oil is the ingredient that makes the texture of the hummus luxurious. Before serving, add a little drizzle to the top of your hummus. Olive oil, having the antioxidant oleocanthal, helps your body fight the inflammation. It also adds heart healthy fats to hummus which may reduce the risk of heart disease.
Optional ingredients of Hummus
Some people like to add more or different flavors to their hummus. You can add roasted red peppers, olives, pine nuts, and extra spices to your dip if you like.
How to make hummus
Ingredients to make hummus
Can chickpeas: 1cup / home-cooked chickpeas: 1 ½ cups
Fresh lemon juice: ¼ cup
Tahini: ¼ cup (well-stirred)
Garlic: 1 small clove (minced)
Extra-virgin olive oil: 2 tbsp
Cumin: ½ tsp (ground)
Water: 2-3 tbsp
Dash ground paprika or sumac for serving
Directions to make hummus
- Combine the tahini and lemon juice using a food processor for 1 minute. Scrap the sides and bottom and process for 30 more seconds.
- Add the olive oil, cumin, minced garlic, and a little salt and process for 30 seconds. Scrap the sides and bottom. Process for 30 more seconds or until well blended.
- Add ½ cup of chickpeas and process for 1 minute. Scrape the sides and bottom, and add the remaining chickpeas. Scrape the sides and bottom, and process for 1 or 2 minutes. In the end, the mixture should be thick and smooth.
- If the hummus still has bits of chickpeas or is too thick, turn the food processor on and add 2 to 3 tablespoons of water.
- Taste the mixture and adjust the salt as needed.
- Top hummus with olive oil and paprika before serving.