Author: Amber French
I think I have consumed enough Hummus to fuel a small country. It is a versatile spread packed with protein and good fats (depending on how it is prepared of course). It is mainly three ingredients (although there are a million variations). Chickpeas, tahini (sesame seed butter) and lemon juice. Most commercial brands have olive oil and garlic as well.
I use the three, two, one method. 3 tbsp. of Tahini, 2 tbsp. of lemon juice and 1 can of chickpeas (or two cups, but 3, 2, 2, doesn’t sound as good). My add-ins range from the basic salt and pepper to the more flavourful horseradish and jalapenos. I love smoked paprika and roasted red peppers in it as well.
Hummus is great straight up (with carrot sticks or pita chips – or a spoon) or it can be used as a spread on sammies, mixed into chili’s or pasta sauces for a creamier texture or thinned out with some water to use as a pretty killer salad dressing!
I blend all the ingredients (wet on the bottom) and I usually add a couple of Tbsps. of water to get everything moving. The kids love it in instead of ketchup for grilled “cheese” and veggie nuggets! I even use it on pizza dough (topped with bruschetta = ridiculous).
The protein count in hummus is pretty spectacular too. Each cup of chick peas contains 12 grams of protein coupled with the protein in the tahini (3 grams for each Tbsp) makes for a pretty powerful snack.
Great for post workout or pre-dinner munchies and a big crowd pleaser for kids. Super for get-togethers (think Super Bowl) AND insanely delicious.
Homemade hummus (as outlined above and without add-ins like olive oil) can come in at about 650 calories for the whole shooting match compared to about 1200 calories for a similar size commercial brand. And Yes I can/have eaten the whole thing in one night.
If you aren’t ready to make your own, read the ingredients. If you don’t know/recognize the ingredients back away from the hummus. There are plenty of great brands that only use the basic (re: whole food) ingredients.
If you are ready to make the leap, here is my favorite (this week anyways) recipe. We make this every week and it is a steal at approximately $1.70 per yield compared to $4.99 in the store.
Enjoy and Happy Hummussing!
3 Tbsp. of Tahini (sesame seed butter)
2 Tbsp of fresh lemon Juice
1 can of chickpeas (rinsed first)
1-2 Tbsp. of Horseradish
Salt, white pepper and Nutritional Yeast to taste
Place ingredients in Blender starting with the lemon juice, add some spring water to get things moving in your blender. Store in an airtight container. It will be good for at least a week (But I beat it won’t last that long especially if you are inviting me over).
If you don’t have any horseradish substitute 1 Tbsp of chopped Jalapenos. YUMMMMM!!
About the Author: Amber has been in the fitness and recreation game for over 15 years (not including school!!). She made fitness her life because as the age old saying goes, study and teach what it is you need to learn. In other words, she’s battles with some weight issues for many years and wants to share what she has learned along the way.
You can follow her @TheVeganHouse