One of my favorite dips to have for a snack is hummus. Since I like to eat so much of it, I decided to do some research on the nutritional value. The main thing that I discovered is that homemade hummus, which is typically made in restaurants, is much more nutritious than the hummus you buy at the grocery store.
I was a little disappointed since I have been primarily eating hummus that is store bought. It never tastes quite as good as what you can get in a restaurant though and since it is less nutritious I set out to find a recipe to my liking.
The two main ingredients in hummus, which make up the base, are garbanzo beans and sesame seeds. Garbanzo beans, also referred to as chick peas, are very high in fiber and 65-75 percent of the fiber is insoluble. They also are a great source of protein and potassium. Sesame seeds also are rich in protein as well as vitamin E.
Some hummus recipes call for tahini which is actually sesame seeds mixed with olive oil.
- four cups sesame seeds, either black or white
- 1/4 cup olive oil
- If your sesame seed are not already roasted, then spread them on a cooking sheet. Bake at 350 degrees for 10 minutes to lightly roast. Stir the seeds at 5 minutes and again when you take them out of the oven.
- Pour the sesame seeds into a powerful blender and add the olive oil.
- Blend on high to form a nice paste. You can add a little more olive oil if necessary, up to 1/2 cup.
- Pour the paste into a container and store for up to four weeks in the refrigerator.
How To Make Hummus:
I like this hummus recipe with garlic and roasted red peppers:
- 1 can chick peas/garbanzo beans
- 1/3 cup tahini – if you don’t want to make your own, you can buy it from a supermarket but it will be expensive.
- 1/4 cup lemon juice
- 2 tablespoons olive oil
- 2 crushed garlic cloves
- 1/2 cup roasted red peppers
- fresh parsley – optional
- Combine beans, tahini, lemon juice and olive oil in a food processor.
- Process until smooth and then add garlic and red peppers.
- Serve the hummus warm by heating in a microwave or on the stove top.
- Garnish with fresh parsley.
Now all you need is some pita bread or vegetables to dip!