Happy Hummus Day!

Happy Hummus Day!

Friday, May 13th is International Hummus Day

Hummus, Arabic for chick pea, is a dip traditionally made from mashed up chick peas, garlic, lemon, tahini (sesame paste), olive oil, and salt.  While the origins of hummus are not clear, there are Middle Eastern and Mediterranean roots. References to hummus are made in ancient Palestinian writings, and by Greek philosophers Plato and Socrates.

This vegan, gluten free dip is an excellent source of protein, fiber, B vitamins, iron, and potassium.

There are many varieties in the supermarket, but why not make your own?  It’s cheap, and much tastier. All you need is a few ingredients, a can of beans from the back of your pantry, and a food processor, blender, or potato masher.

These recipes have a couple of twists from the traditional chick pea hummus.  Each will yield about 2 cups. Leave thick for use as the main filler for sandwiches, or thin it for a dip.

Serving ideas:

With veggies or pita chips

Stuffed celery

Main filling or spread for wraps

Topper for toasted baguette slices

Mixed with pasta noodles

Condiment for grilled chicken

Chickpea Hummus

1 (15oz) can chick peas, drained, liquid reserved   

Juice of 1 lemon

2 cloves crushed garlic

1 tsp wheat free tamari (you can substitute soy sauce)

1 tbsp your favorite hot sauce

1/4 cup tahini (sesame paste), optional

1/2 cup chopped flat leaf parsley

Garnish: Pinch of paprika, 2 green onions, thinly sliced, drizzle of extra virgin olive oil

-In a food processor or blender, add chick peas, lemon, garlic, soy and hot sauce, and tahini, and process until ingredients are incorporated

-Thin to desired consistency with reserved chick pea liquid

-Transfer to bowl, garnish with paprika, green onion, then drizzle with olive oil

-Serve or cover and refrigerate to allow flavors combine

Spicy Black Bean Hummus

1 (15oz) can black beans, drained, liquid reserved

1 tbsp ground cumin  

1 tsp each Ancho and Chipotle chili powder

2 cloves garlic, crushed

1 tbsp your favorite BBQ sauce

1/4 cup apple cider vinegar

Garnish: 2 green onions, thinly sliced

-In a food processor or blender, add beans, cumin, chili powders, garlic, BBQ sauce and vinegar, and process until incorporated

-Thin to desired consistency, if needed, with reserved bean liquid

-Transfer to bowl, and garnish with green onions

-Serve, or cover and refrigerate to allow flavors to combine

White Bean Hummus

1 (15oz) can of cannellini beans, drained, liquid reserved

2 tbsp balsamic vinegar 

2 tbsp extra virgin olive oil

2 cloves crushed garlic

2 tbsp chopped fresh rosemary

1/4 cup chopped Kalamata olives

1/4 cup chopped sundried tomatoes, packed in oil

-In a food processor or blender, add beans, vinegar, oil, garlic, and rosemary

-Thin to desired consistency, if needed, with reserved bean liquid

-Transfer to bowl, stir in olives and tomatoes

-Serve, or cover and refrigerate to allow flavors to combine