Ingredients

​

• 1 Can of Chickpeas aka Garbanzo beans (There are the old school who will buy dried chickpeas and soak them overnight and boil them with water and baking soda, but I like easy)

  2 Cloves Garlic - want a richer flavor you can roast the garlic

• 1 Lemon (Juice)

• 4 Tablespoons Olive Oil - use a good California Extra Virgin Olive Oil

• 1 Tsp Sea Salt - or Kosher to help in the brinding

• 1 Tsp Ground Cumin

• ½ Tsp Paprika

• ½ Tsp Black Pepper

• ¼ Cup Cold Water - or maybe more

• ½ Cup Tahini Paste - you can also make your own Tahini- just buy the paste 

Instructions

​

1. Rinse the chickpeas in cold water and allow to drain.

2. In a blender or food processor, blend the Tahini and the lemon juice for one minute.

3. Add the garlic and half the olive oil and blend again for one minute.

4. Add half the chickpeas and half the water and blend again for one minute.

5. Add the remaining chickpeas, the rest of the water, the salt, cumin, paprika and pepper and blend for a further two minutes.

6. It should result in a very creamy whipped end result.  If it is too thick, add a little more iced water and blend again.

7. Garnish with a dribble of olive oil,  and if you want to make it fancy you can top with paprika and chives.  Serve with your favorite vegetables, carrots, raddishes, or broccoli

    

   You can use Hummus to thicken salad dressings

   Replace the mayo in sandwiches 

   Mix Hummus with tuna for a smooth tuna for both fish and vegetable proteins

   -- This is a complete protein and for those who have committed to living a "plant strong" lifestyle, hummus provides a great snack

   -- Hummus is an essential part of a Mediterranean Diet and a serving is 1 Mediterranean Diet Point for Legumes

   One serving 3.5 ounces or 100 grams

   • Calories: 166.
   • Fat: 9.6 grams. - mostly mono-unsaturated fat from olive oil which is anti-inflammatory
   • Protein: 7.9 grams.
   • Carbs: 14.3 grams.
   • Fiber: 6.0 grams.
   • Manganese: 39% of the RDI.
   • Copper: 26% of the RDI.
   • Folate: 21% of the RDI.
   • Magnesium 18% of the RD
   • Phosphorus: 18% of the RDI
   • Iron: 14% of the RDI

   • Zinc: 12% of the RDI

     Thiamin: 12% of the RDI

     Vitamin B6: 10% of the RDI
     Potassium: 7% of the RDI