Summertime means long days in the sun, and cold drinks and fresh dips in the water to cool you back down. It also means tons of fresh tasty produce to rehydrate you and keep you nourished. Nothing says summer like a big bowl of fresh hummus with a plate of fresh crunchy veggies or enjoyed with a salad (sometimes in place of salad dressing if you fancy that kind of “dressing”).
The base of hummus is made from chickpeas with a touch of tahini, which is simply sesame seeds ground into a delicious, nutty paste. Chickpeas contain 29% of your recommended daily intake of protein and 50% of fibre. Chickpeas are a great post-workout snack as the protein helps to repair the worked-out muscles. The carbohydrates help restore depleted glycogen levels and enable the amino acids from the protein to be transported into the muscle cells for repair.
In terms of chickpeas, dried chickpeas are a more nutritious option than canned. Canned chickpeas are cooked, re-cooked and devoid of their natural enzymes. That being said, when in a pinch, canned chickpeas can also be used as using dried chickpeas can require a bit of planning ahead. I like to keep dried chickpeas on hand so that when I do want to use them for a recipe, I can easily soak them overnight.
So here it is, one of my favourite, nutritious and versatile foods. You can add your own herbs and spices to customize the flavour. Options include fresh basil or mint, cumin, paprika or most traditionally used, za’atar; a Middle Eastern herb that has been dried in the sun and mixed with salt, sesame seeds and sumac.
- 2 cups of chickpeas, rinsed and drained if canned
- 2 small cloves garlic
- 2 tbsp. tahini
- 1 tsp. pink salt
- 11 turns of a pepper mill
- 5 tbsp. olive oil
- 4-6 tbsp. of water (depending on how smooth you like it)
- 1 lemon, juiced
How to Make:
- If using dry chickpeas, soak over night or for 8 hours. When ready to be cooked, bring chickpeas to a boil and let simmer for an hour to an hour and a half on low. Chickpeas are ready when they are soft.
- Add all ingredients to a blender or a Cuisinart. The more powerful your blender, the easier it will be blend and the creamier the hummus will be.
- You may have to scrape the hummus off the sides a few times in order for it to fully blend properly.
This recipe makes enough for one big bowl of hummus. It can be stored in an airtight container in the fridge for up to 5 days.