Chickpea Hummus

This creamy, protein-packed hummus recipe is a nourishing delight for your body. Chickpeas are rich in fiber and protein, promoting digestive health and keeping you feeling full longer. Tahini provides a dose of healthy fats and minerals like calcium and iron. Garlic added immune-boosting properties, while lemon juice offers a refreshing burst of vitamin C. Drizzled with heart-healthy olive oil and sprinkled with sumac; this hummus is a flavorful and nutritious snack or appetizer option.

INGREDIENTS:

• 3 cups cooked chickpeas, peeled (from 1 to 1 ¼ cup dry chickpeas or from quality canned chickpeas. See recipe tips for more instructions on cooking and peeling chickpeas)

• 1 to 2 garlic cloves, minced

• 3 to 4 ice cubes

• ⅓ cup (79 grams) tahini paste

• ½ tsp kosher salt

• Juice of 1 lemon

• Hot water (if needed)

• Extra virgin olive oil

• Sumac

INSTRUCTIONS

1. Add chickpeas and minced garlic to a food processor bowl. Puree until a smooth, powder-like mixture forms.

2. While the processor is running, add ice cubes, tahini, salt, and lemon juice. Blend for about 4 minutes or so. Check, and if the consistency is still too thick, run the processor and slowly add hot water. Blend until you reach the desired silky-smooth consistency.

3. Spread in a serving bowl and add a generous drizzle of olive oil. Add a few chickpeas to the middle if you like. Sprinkle sumac on top. Enjoy with warm pita wedges and your favorite veggies.
   

Tips:

1. If starting with dry chickpeas, allow extra time for soaking (overnight) and cooking (2 hours).
   

2. To cook dry chickpeas: soak chickpeas in plenty of water overnight (water needs to be at least doubled the volume of chickpeas). Drain the chickpeas and place them in a medium-sized heavy cooking pot when ready. Cover with water by about 2 inches. Bring to a boil, then reduce heat and simmer for 1 ½ to 2 hours.
   

3. If using canned chickpeas, make sure they are drained and rinsed. It helps if you also give them a quick 20-minute simmer in a bit of water so they soften nicely (dry them before use).
   

4. To peel chickpeas (cooked or from a can): cover cooked chickpeas in hot water and add 1 ½ teaspoon baking soda. Leave for a few minutes. Take a handful of chickpeas and rub them under running water to remove the skins. Place peeled chickpeas in a bowl.
   

5. Need to thicken your hummus some more? If, for some reason, you end up using a bit more liquid than you should have, cover and refrigerate the hummus for an hour or so before using it. It should thicken up a bit. Another trick I used was adding 1 to 2 tablespoons of Greek yogurt to hummus to add some creaminess (you would have to blend it again in the food processor).