 |
Easter announces spring and hopefully some European sunny
days to enjoy with the family or friends our freshly cleaned up
garden. And of course besides a refreshing drink you want to
nibble something. That's why we thought about "hummus".
Hummus is a dip made up mostly of sesame seed paste and
chickpea paste. Common flavoring additives include lemon
juice, paprika, garlic and olive oil. Mostly an accepted food
in the Middle East, hummus’ popularity is quickly spreading
throughout the world.
Hummus is composed of chickpeas and tahini, a paste similar in
texture to peanut butter that is made from sesame seeds. Hummus
is traditionally scooped up with flatbread (pieces of pita) to
be eaten, but it is increasingly popular as a dip for tortilla chips
in non-Middle Eastern countries. It is also used as an appetizer
dish to accompany main courses.
Because both chickpeas and sesame seeds are wonderfully
healthful, hummus is a nutritionist's delight. Chickpeas are a
good source of protein, potassium and fiber. Sesame seeds are
also a source of protein, along with vitamin E and a powerful
antioxidant. So when you blend them together into hummus,
you’re really cooking! |
You can buy hummus in the deli section of the grocery store, but it’s so easy to make yourself and you can adjust the
flavors just like you want it. You may have to buy the tahini paste from a middle-eastern grocery store but if you are
feeling adventurous, you can even make your own tahini from sesame seeds and vegetable oil.
Easy and quick
To make hummus, no cooking is required: just a food processor. Drain a can or two of chickpeas. In this instance, the
canned variety is preferred over cooking your own from dried chickpeas. They mash upbetter than their more freshly
prepared equivalents. Dump the chickpeas in your food processor and puree them.
Tahini should be about a fifth to a quarter of the total, so if you have two cups of pureed chickpeas, add about a half
cup of tahini paste. Tahini is a ground sesame seed paste, similar to peanut butter. It is a creamy, oily and smooth. Look
for tahini in a glass jar or a can, and sometimes in a powdered, dehydrated form in health food stores, or in the ethnic
foods aisle of your regular grocery store.
Throw in a few peeled cloves of garlic. Don’t hesitate to taste as you go, and add ingredients incrementally -- that way
if you get too little garlic in, you can add more, but it’s hard to take out the garlic that’s already there. Add some lemon
juice for zing -- a quarter cup or more. If the paste is too stiff, adding a little bit of water or olive oil to the processor will
soften it right up.
Homemade
But of course there’s nothing like good homemade hummus and it isn’t that hard. A hummus made right, will not
make you feel heavy or bloated after you eat it. It will not make you - excuse my French - fart like crazy, either. It should
go down smoothly, leaving you light and happy, and in a cheerful mood. To solve the gas problem, by the way, you
should soak the chickpeas in clean water for 10-15 hours, switch them at least once, and take off the foam that appears
over the boiling water during the cooking. That’s all. Also, washing the chickpeas well between every two steps of the
making will help you leave out the aftertastes.
What you’ll need (Ingredients for 4 large bowls of hummus)
2 cups dried chickpea grains
1/2 cup tahini
juice from 1 squeezed lemon
1-2 garlic cloves
1/2 teaspoon cumin
1 + 1/8-1/4 teaspoon baking soda
salt
olive oil
parsley
1. Wash the chickpeas several times, until the water is transparent. Soak them in clean water over night with 1 teaspoon
of baking soda (to cook the beans softer). Then, switch the water and soak for a few more hours. The grains should
absorb most of the water and double their volume, more or less.
2. Wash the chickpeas well and put them in a large pot. Cover with water; add the rest baking soda and NO salt. Cook
until the grains are easily smashed when pressed between two fingers. It should take around 1.5-2 hours, during which
it is advised to switch the water once again, and remove the peels which float over the cooking water. When done,
sieve the grains and keep the cooking water.
3. Put the chickpeas into a food processor and grind well. Leave it to chill before you continue.
4. Add the tahini and the rest of the ingredients and go on with the food processor until you get the desired texture. If
the Humus is too thick, add some of the cooking water.
Serve with some good olive oil and chopped parsley.
Now that you have your hummus, toast some flatbread or heat some tortillas in a warm oven and dig in. You can use
hummus as a sandwich spread, as a veggie dip or on crackers. Fun stir-ins to hummus can include olives, green and
black; pine nuts; diced crispy vegetables such as cucumbers or celery... the list is only limited by your imagination and
tastes. Now enjoy your hummus and know you are getting valuable protein, fiber and antioxidants at the same time.
|
back