Sunday, April 06, 2008
Recipes
by Michele Thompson, MS
Smooth, creamy, and delicious, hummus is fast becoming the health food and party food of choice. This exotic chickpea spread from the Middle East is high in fiber, folate, and the mineral molybdenum, contains no cholesterol, and -- when made with olive oil -- is a rich source of unsaturated "good for you" fats. When compared with the usual high-fat, high-calorie mayonnaise- and sour cream-based dips and spreads, hummus is a stellar alternative for chips, vegetables, and slathering on sandwiches.
Traditionally, hummus -- the Arabic word for chickpea -- is a puree of chickpeas (garbanzo beans), tahini (sesame seed paste), garlic, lemon juice, and olive oil. Today you can find hummus made with different types of beans and embellished with a near endless array of flavorful ingredients. Not only do health food stores readily stock hummus, supermarkets and local grocers also carry a tasty variety of chickpea purees.
The popularity of hummus has earned it a reigning place on grocery shelves, menus, and appetizer trays. Once unheard of, hummus accompanied by crudités, crostini, and warm pita bread is now the finger food de rigueur. According to AC Nielsen, sales have jumped 25 percent in 2006 and there are currently more than 80 food companies making hummus. One company, Tribe Mediterranean Foods, boasts 15 tongue-tantalizing varieties -- chipotle, horseradish, roasted garlic, and dill to name a few.
Yes, you can purchase traditional hummus or the many other bean purees at your local market, but it is nearly as easy to blend your own at home. All you need is a food processor and a handful of complementary ingredients and your own freshly made hummus is literally less than five minutes away. Let the following recipes inspire you to give homemade hummus a whirl. You can serve it in the name of health or serve it in the name of following a growing food trend. Either way, once the smooth, creamy, and delicious texture of this delectable puree spreads on your palate, you will have all the reason you need to serve it often.
Traditional Chickpea Hummus
Makes 2 cups
The simple puree of chickpeas, tahini, garlic, lemon, and parsley comprise traditional hummus. White beans, red beans, and even soy beans can be used in place of the chickpeas with equally delicious results.
Ingredients:
1 (15-ounce) can chickpeas (garbanzo beans), rinsed, drained
1/4 cup tahini (ground sesame seed paste)
2 cloves garlic, smashed
Juice of 1 large lemon
1/4 cup chopped fresh parsley
3 tablespoons olive oil
Salt to taste
Black pepper to taste
Garnish
Oil-packed sun-dried tomatoes, drained, minced
Fresh parsley, minced (optional) Olive oil (optional)
Directions:
Place hummus ingredients in a food processor and blend until smooth. Transfer to a serving bowl and garnish with minced parsley and a drizzle of olive oil. Serve with warm pita wedges, cucumber slices, and tender blanched florets of broccoli and cauliflower.
Nutritional Analysis (without garnish)
Per 1/4 cup. 152 calories, 90 calories from fat, 10g of fat, 0mg cholesterol, 12g carbs, 4g fiber, 5g protein, 40mg sodium, 32mg calcium, 1.5mg iron
Spicy Hot Hummus
Makes 2 cups
This curry version of hummus will make a spicy impression and leave your tongue tingling for more. Red, yellow, or green curry paste can be substituted for the curry powder though you may need to adjust the amount to suit your tastes.
Ingredients:
1 (15-ounce) can chickpeas (garbanzo beans), rinsed, drained
3 tablespoons tahini (ground sesame seed paste)
2 roasted garlic cloves, mashed*
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon red or yellow curry powder
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Zest and juice of a small lemon
3 tablespoons olive oil or more to taste
Garnish
Diced tomato
Toasted pine nuts
Directions:
Place ingredients in a food processor and blend until smooth. Add water or more olive oil to achieve desired consistency, if necessary. Transfer to a serving bowl and garnish with diced tomatoes and pine nuts. Serve with warm baked pita wedges, juicy crisp jicama cut into batons, and whole red radishes.
*To roast garlic cloves, break them apart from a head of garlic. Leave the peel on and roast in a pie tin or on a cookie sheet at 450 degrees F. for 10 minutes or until the skins are golden and the garlic flesh is soft.
Nutritional Analysis (without garnish)
Per 1/4 cup. 141 calories, 81 calories from fat, 9g of fat, 0mg cholesterol, 12g carbs, 4g fiber, 4g protein, 74mg sodium, 32mg calcium, 1.5mg iron
Red Bean Hummus
Makes 2 1/4 cups
Red and rich kidney beans puree into a luscious dip punctuated with garlic, almond, and lime. Kidney beans are called for in this recipe, but try adzuki, black, or white beans for variety.
Ingredients:
1 (15-ounce) can light or dark kidney beans, rinsed, drained
1 clove garlic, smashed
1/4 cup chopped fresh cilantro
Juice of 2 limes
3 tablespoons olive oil
1 teaspoon chili powder
2 tablespoons almond butter
1/4 cup chopped green onion (green and white parts)
Salt to taste
Black pepper to taste
Garnish
Paprika
Fresh cilantro, minced
Chopped green onions or minced chives
Directions:
Place hummus ingredients in a food processor and blend until smooth, adding water or more olive oil to achieve desired consistency, if necessary. Transfer to a serving bowl and garnish with a dash of paprika and a sprinkling of cilantro and green onions or chives. Serve with cocktail toasts or baked crackers and sticks of celery and carrot.
Nutritional Analysis (without garnish)
Per 1/4 cup. 114 calories, 63 calories from fat, 7g of fat, 0mg cholesterol, 11g carbs, 4g fiber, 4g protein, 90mg sodium, 28mg calcium, 1mg iron
White Bean Hummus
Makes 2 cups
Italian in nature, white bean hummus is a perfect complement for crostini or sandwiches made with crusty Italian bread. Cannelini, navy, or great northern beans are good choices for this spread. Ingredients:
1 (15-ounce) can white beans, drained, rinsed
1/4 cup chopped flat-leaf parsley
1 heaping tablespoon minced fresh oregano leaves
1 clove garlic, smashed
4 tablespoons olive oil
1 tablespoon balsamic vinegar
Juice of 1 small lemon
Salt to taste
Black pepper to taste
Garnish
Thin slices of lemon
Fresh parsley, minced
Directions:
Place hummus ingredients in food processor and blend until smooth. Transfer to a serving bowl and garnish with lemon and parsley. Serve with crusty Italian bread, green olives skewered with toothpicks, and blanched asparagus spears.
Nutritional Analysis (without garnish)
Per 1/4 cup. 111 calories, 63 calories from fat, 7g of fat, 0mg cholesterol, 9g carbs, 3g fiber, 3g protein, 31mg sodium, 33mg calcium, 1mg iron
Sweet Black Bean Hummus
Makes 2 1/2 cups
A sweet-hot version of hummus with Latin flair. The mango gives this dip a succulent taste and texture that partners well with the varying heat of the jalapeno, red onion, and cayenne. Instead of just serving this hummus as a dip, generously spread and roll in tortillas then cut crosswise into appetizer-size spirals.
Ingredients:
1 (15-ounce) can black beans, drained, rinsed
1/2 mango, peeled, diced
1 small jalapeno, seeded, chopped
1/4 cup minced red onion
1/4 cup chopped fresh cilantro
2 tablespoons olive oil
Pinch of cayenne pepper
Salt to taste
Black pepper to taste
Garnish
Finely diced peeled mango
Fresh cilantro, chopped
Directions:
Place hummus ingredients in a food processor and blend until smooth. Transfer to a serving bowl and garnish with mango and cilantro. Serve with baked tortilla chips and strips of red and green bell peppers.
Nutritional Analysis (without garnish)
Per 1/4 cup. 78 calories, 27 calories from fat, 3g of fat, 0mg cholesterol, 10g carbs, 3g fiber, 3g protein, 31mg sodium, 11mg calcium, less than 1mg iron
Technique matters
Though tossing all the ingredients in a food processor will yield a decent hummus, there are a few steps that will make your hummus even more delectable.
Keep your beans refrigerated until ready to puree to keep the texture from being pasty. Cold beans are less likely to turn sticky and starchy.
Smash the garlic before adding it to the mix to ensure an even flavor throughout the finished dip.
Do not eschew the olive oil for fear of the fat -- this highly monounsaturated oil is good for your heart and immune system and it keeps the hummus lavish, light, and creamy.
To thin hummus, add water or olive oil 1 tablespoon at a time while food processor is running until the desired consistency is achieved.
Keep leftover hummus or made-ahead hummus in an airtight container in the refrigerator but serve at room temperature for the best consistency and taste.
Always serve hummus with impeccably fresh vegetables, breads, crackers, and chips. Biting through a luscious mound of hummus into an old vegetable or stale cracker is a fatal flavor disappointment.
Variations on this healthy dip are endless.
Choose a bean. Choose your favorite ingredients. Puree and serve.
Choices of beans:
Garbanzo or chickpea
Light or dark kidney beans
White cannelini beans
Great northern beans
Black beans
Aduki beans (sometimes spelled adzuki)
Plain or black soy beans
Butter beans
Raw or roasted cloves of garlic
Any type of onion
Salt, black pepper, or other dried herbs and spices
Parsley, cilantro, dill, or other fresh herb
Tahini, almond butter, or peanut butter
Olive oil
Red, white, balsamic or other vinegar
Lemon, lime, or orange juice
Toasted sesame oil
Soy sauce or tamari
Prepared horseradish
Sun-dried tomato
Roasted red peppers
Jalapeno, chipotle, or other chili pepper
Olives
Tomato, celery, carrot or other fresh vegetables
Mango, papaya, pineapple, or other juicy fresh fruit