If you have never tried hummus, now is the time! Hummus is a delicious and versatile bean dip made from cooked and pureed chickpeas (garbanzo beans), and blended with tahini (sesame seed paste), fresh garlic, olive oil, lemon juice, and salt. There are many different ways to spell and pronounce “hummus” depending upon who you ask…houmous, hummous, hommos, humos, hommus, hoummos. There are also many creative ways to use hummus in a recipe…as a spread (or replacement for mayo) on a sandwich or wrap, as a dip for vegetables, crackers, or pita, as a dressing for salad, as an appetizer, with falafel in a gyro, or as a side or topping for grilled chicken, fish or eggplant to name a few.
In terms of nutrition, hummus is a great source of iron, vitamin C, fiber, protein, monounsaturated fats, folate and vitamin B6. As long as you don’t add an obscene amount of olive oil, hummus can be a super healthy recipe!
Recently, I posted a traditional hummus recipe using dried beans. The basis for this roasted red pepper hummus recipe comes from that post. I highly suggest using dried beans because the consistency will be much smoother, but if you don’t have the time, you can always substitute with dried beans. I promise I won’t judge you. My good friend Sue, who is also a Registered Dietitian, suggested using canned cannellini beans instead of garbanzo beans because the texture of the cannellini bean is super creamy and smooth. Great suggestion! Sue said that she would share her recipe so that I can post it here!
- Place dried chickpeas in a large bowl with a cover. Fill the bowl with water, enough to cover the chickpeas with about 1 inch of water. Add 1 teaspoon of baking soda, stir and cover. Allow chickpeas to soak overnight (about 10-12 hours).
- Drain and rinse the chickpeas and then place them in a large pot with a cover. Fill the pot with water enough to cover the chickpeas by 1-2 inches. Allow the water to come to a boil and then cover and simmer on low heat for 40-60 minutes.
- Drain the chickpeas but set aside 1/2 cup of the liquid from the pot and 1/2 cup cooked chickpeas. Rinse the remaining chickpeas (about 3-4 cups) with cold water. Now place them in a clean mixing bowl and allow them to cool for 10-15 minutes.
- In a food processor, combine chickpeas, lemon juice, garlic, tahini, sea salt, olive oil, and cooking liquid. Mix on medium/low speed for 2-3 minutes or until all ingredients are thoroughly blended and hummus mixture is smooth. Now add roasted red peppers and blend for another 1-2 minutes.
- Serve with your favorite crackers, pita bread, sliced raw veggies, etc. Fresh homemade hummus can be stored in a refrigerator for 2-3 days.
- Optional Garnishes: paprika, cooked chickpeas, fresh parsley