Chickpeas are the main ingredient in hummus, a nutritional and delicious dip that can be made in less than ten minutes and adapted to include your favourite tastes and flavours.
It is a great dip to have as a snack with your favourite veggies or crackers during the day or as a spread in a wrap or sandwich.
Chickpeas are high in fibre to support a healthy digestive system, protein for the repair and growth of cells, manganese for energy production and iron for maintaining a healthy immune system and transporting oxygen around the body.
I have been making my own hummus for years and it really is as easy as 1, 2, 3. I even make it with my little students in class and in my healthy eating clubs and they love it!!
The base of the recipe is, 1 can of chickpeas, 2 tablespoons of tahini and 3 tablespoons of olive oil. Anything after that is the flavours you like, added to this base.
1 can of chickpeas in water
2 tbsp. of tahini (ground sesame seeds)
3 tbsp. olive oil
Juice of one lemon
1 clove of garlic
Salt and pepper
- Drain and rinse the chickpeas. Keep the water from the tin as this will be needed to achieve the consistency you prefer. It is important to rinse all beans and lentils, even if they are in water.
- Add the drained chickpeas, tahini and olive oil and additional flavours to a blender (I use my Nutribullet) and blend. If the mixture is too lumpy, add in some of the water you kept from the chickpeas. Mix until you reach the consistency you prefer, often I will mash the ingredients together with a fork for a more rustic looking hummus.
- Enjoy!! It really is that easy.