Hummus is fantastic food. Not only is it incredibly tasty, but it also makes a complete protein (like meat) because it combines a legume (chickpeas) with a seed (sesame). We have never been vegetarians, but this is so good, I can almost envision it as possible. You can use canned chickpeas in a pinch. However, they cost more, and the canning liquid is often thick with additives. Can you guess that I am in favor of the dried?
Cholesterol Buster Tip: Chickpeas are a nutritional powerhouse. In this recipe the chickpeas provide 2.3 grams (9% DV) of fiber per serving, 7% DV protein, 26% folate, and an impressive 222% manganese. Tahini boosts the fiber per serving by an additional 1% DV. Reduce the saturated fat by decorating the top with a few whole chickpeas and leaving off the final drizzle of olive oil.
Hummus Recipe
| WHAT YOU NEED | WHAT TO DO | WHY |
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In a 1-quart tri-ply saucepan, bring all to a boil over high heat(~5 minutes). Cover (a glass lid works well for monitoring) and promptly reduce heat to hold at a simmer until chickpeas easily mash with your thumb (~1 ½ hours). Drain through a mesh strainer, reserving all the cooking liquid. In the final half-hour, start the onions and garlic. | Glass makes monitoring easy. Gentle simmering softens chickpeas without damaging turbulence. |
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On a toaster oven sheet pan, toss onion and garlic with oil to evenly coat; spread in an even layer. Roast in a toaster oven at 350°F until onion shows signs of browning (~18 minutes). Transfer to a food processor, along with the drained chickpeas. | Large pieces of garlic are less likely to burn during roasting. Regular olive oil is sufficient here; heat destroys and wastes the subtle flavors of expensive extra-virgin. Onions and garlic mellow and sweeten when roasted. |
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Add all to the food processor, along with 1 1/4 cups of the reserved cooking liquid. Purée until it is absolutely smooth, stopping as needed, to scrape down the sides with a silicone spatula. Pour into a shallow 1-pint container; use the end of a spoon to make a spiral groove in the surface. Do not reheat the purée at any time. | Lemon juice adds flavor and is a natural preservative. Hummus purée seems a little thin when freshly made, but thickens with refrigeration. Reheating hummus causes solidification. |
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Drizzle oil in a spiral over hummus; finish with paprika. Chill 2-3 hours before serving. | Finishing with extra-virgin olive oil adds a fresh layer of flavor. |
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