Recipe No 1034 healthy

Healthy hummus

Another kitchen staple which can be used for quick and satisfying snacks. Spread on Ryvita or rye bread, and top with rocket and tomato. Or simply use as a dipping for carrot and celery sticks (crudités).

If you make this all the time, then you can make a batch of the spices and use 3 tsp of Hummus spice in place of all the dry spices. You can use whole or ground spices in this recipe.

Time

Prep:

Total:

Shelf life

Fridge: 5 days

Difficulty
easy
Yield
700 g
Special equipment
blender
Specialist ingredients
xanthan gum
Metric Imperial

Processes

  • Cooked chickpeas (such as canned), rinsed
    450 g
  • Aqua fava
    150 g
  • Lemon zest (optional)1 (1 lemon)
    2 g
  • Lemon juice
    75 g
  • Mustard
    37 g
  • Liquid aminos or tamari
    5 g
  1. 01
    Combine in a high-power blender and process until smooth.

  • Garlic (powder or fresh) (1 tsp)
    3.6 g
  • Onion powder (1 tsp)
    2.6 g
  • Coriander seed, ground (½ tsp)
    1.5 g
  • White pepper, ground (¼ tsp)
    0.75 g
  • Cumin, ground (⅛ tsp)
    0.4 g
  • Cayenne2 (⅛ tsp)
    0.6 g
  1. 02
    Combine in a spice grinder and process to a fine powder.
  2. 03
    Add to blender and process until well combined.

  • Xanthan gum (optional) (⅛ tsp)
    0.5 g
  1. 04
    Add to blender to process until fully mixed through.

  • Fresh herbs (optional); such as chives, parsley, oregano, tarragon, dill, basil, mint (¼ cup)
    10 g
  1. 05
    Add to blender and process until lightly chopped.

Footnotes

  1. Only use lemon zest when you are absolutely sure the lemons are not waxed.
  2. Substitute harissa.

Notes

For the soothest texture, peel the chickpeas. This is a laborious process which removes much of the nutrition, so you will only do this for special occaisions where the flavour and texture are more important than health.

The addition of fresh herbs can provide a novely flavour variation, but it is always desirable. This hummus is delicious without such embellishments, and they can be added as a topping in specific circumstances, if desired.

Making ahead

Prepare the spice blend and keep in an air-tight container.

Storing

Air-tight container in the fridge.

Food pairings

Crudités, crackers, crispbread.

Drink pairings

Red: Grenache. Its soft red-fruit sweetness and low tannins won’t clash with the sharp lemon juice and cayenne heat that drive this hummus.

Sparkling: Prosecco. The gentle bubbles and off-dry fizz cut through the creamy chickpea base and refresh the palate between bites of crudités or crispbread.

Soft: sparkling water with cucumber and mint. The cool, clean freshness of cucumber and mint echoes the optional fresh herbs in the hummus and cleanses the garlic and spice from the palate.

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Categorisation

Category
dip healthy spread
Meal
component snack
Cuisine
middle eastern
Diet
vegan vegetarian
Tags
hummus