Hummus is the perfect food for kids and family of any age and for any meal. Garbanzo beans blended with a little tahini paste (which is simply ground sesame seeds), a few shakes of cumin and some lemon ... there is nothing better. Throwing in some vegetables into the hummus while blending adds another layer of flavor and nutrition.
Found in a 2005 Bon Appetit magazine, let this be your basic hummus recipe. But this time, try it with the red pepper just to know how wonderful this tastes with fresh raw vegetables, whole grain pita or whole grain bread, or use as a spread in sandwiches instead of mayonaise. Needless to say, pairing vegetables and hummus is a fantastic item in a packed lunch for your kids or yourself!
And providing your portion of hummus has at least three heaped tablespoons of chickpeas, it counts for one serving of the five of vegetables you should eat per day.
Prep Time: 15 minutes
2 cups drained well-cooked or canned garbanzo beans/chickpeas, liquid reserved
1/2 cup tahini (sesame paste), optional, with some of its oil
1/4 cup extra-virgin olive oil, plus oil for drizzling
2 cloves garlic, peeled, or to taste
Salt and freshly ground black pepper to taste
1 tablespoon ground cumin or paprika, or to taste, plus a sprinkling for garnish
Juice of 1 lemon, plus more as needed
1 Red Pepper (optional) or try roasted eggplant, blanched spinach, artichoke, etc.
Chopped fresh parsley leaves for garnish
If using roasted red pepper, see Prep Ideas below.
1. Put everything except the parsley in a food processor and begin to process; add the chickpea liquid or water as needed to allow the machine to produce a smooth puree. (Use liquid sparingly!)
2. Taste and adjust the seasoning (I often find I like to add much more lemon juice). Serve, drizzled with the olive oil and sprinkled with a bit more cumin or paprika and some parsley.
To roast a red pepper: you can go the this link for every detailed step in roasting red peppers, or do this:
Gas stove top method:
Take this fun quiz to gain even more understanding of daily legume and vegetable servings.
Try using organic garbanzo beans, if you can. I use the can mostly but when I've prepared the hummus using dried garbanzo beans I cooked myself, the taste really pops. If you have the time, it's worth it.
sharpened chefs knife
cutting board with non-slip mat
blender or food processor