The word “Hummus” comes from the Arabic word meaning “chickpeas”. Another name for the chickpea bean is Garbanzo. Chickpeas are a rich source of vitamins, minerals and fiber, and provide a great balance of protein, fiber and healthy fats.
Hummus is a delicious spread, made in many different varieties. It has become very popular throughout the Middle East and Mediterranean. Here in the U.S., the shelves are packed with this delectable dip ready to fill the refrigerators of many homes. Traditionally, it is prepared with cooked mashed chickpeas, garlic, lemon juice and tahini (crushed sesame seeds). It can be served on bread, pita, crackers or chips.
Hummus is so much fun to make and very easy to prepare. Here are a few good tips for making a great hummus dip or spread.
- Peel the skins off of cooked chickpeas. Results in a creamier spread. Simply, heat cooked chickpeas in skillet, place in bowl of water, pick up handfuls of chickpeas and rub hands together to release skins. Skins will float to top of water, then drain.
- Use a good food processor to cream your hummus.
- Lemons or Limes: Avoid squeezing to the last drop.
- Always use good ingredients, like Olive Oil, Fresh Garlic, Tahini and Organic Beans.
- If cooking your beans, add a sprinkle of baking soda to water while cooking. This will help loosen skins from beans, then discard.
- Reserve water if cooking beans. Using bean water in your hummus will enhance flavor and also thin your spread making it smooth.
- Don’t hold back on using extra Tahini. Tahini is loaded with tons of healthy nutrients like copper, which help maintain anti-inflamatory and antioxidant responses in the body. It also provides 6% of the day’s calcium in just one tablespoon.
- Avocado: Add the fiber filled avocado chunks to achieve the smoothest and creamiest hummus EVER!
- To prevent your avocado hummus from turning brown cover with plastic wrap. Press the wrap down on top of the hummus, sealing against the rim before storing in the refrigerator.
Avocado Hummus with Gluten Free Toast Triangles
- 16 ozs cooked chickpeas, skins removed
- 1 avocado, peeled and sliced
- 4 TBS olive oil
- 2 TBS tahini
- 2 garlic cloves
- 1 lemon, juiced (reserve zest to garnish)
- 1/4 tsp salt or to liking
- 1/4 cup water
- 1/4 cup cilantro, chopped
- Add chickpeas and avocado to food processor. Puree until smooth. Add oil, tahini, garlic, juice and salt. Puree again until smooth. Add water and cilantro. Puree again. Note: Adjust water to desired thickness.
- Serve with gluten free toast triangles. MaxOmega is a great choice!
- Garnish with additional chickpeas, white or black sesame seeds, cilantro and lemon zest.