Hummus is a heart-healthy snack that's surprisingly easy to make at home with this recipe.

 

Since it’s heart month, we thought we’d share an easy and heart-healthy snack. Hummus is great to make anytime you want something full of flavor, packed with nutrients and just plain yummy!

This is Chef Betty’s own recipe for hummus—a flavorful dip or spread. You’ve probably already tried it in our Mediterranean wrap in the Café. (And if you haven’t, come in and try this wrap—it’s beyond delicious!)

Hummus has been around so long, there’s no true account of its origins. Legend says chickpeas were grown in the famed Hanging Gardens of Babylon. Plato and Socrates mention hummus. It was a street food in ancient Rome.

Suffice to say, hummus been a staple in both Mediterranean and Middle Eastern cuisines for thousands of years.

The main ingredient in hummus is chickpeas. (In fact, hummus means chickpea in Arabic.) One cup of chickpeas, also known as garbanzo beans, gives you 14.5 grams of protein and 12.5 grams of fiber—that’s half the minimum recommended daily intake! So, they’re a great protein source for vegan and gluten-free diets.

The bean beauties are also packed with essential nutrients like manganese, iron, folate and phosphorus. Plus, they’re super low in saturated fats, making them a great choice for a heart-healthy snack.

This recipe calls for the garbanzos to be drained. If you like, save the liquid that the beans are packed in—called aquafaba—as it’s a great vegan substitute for egg whites in a variety of dishes.

Hummus can be served with veggies, warm wedges of pita bread, crackers, or even slices of baguette.

It’s a great choice for a party appetizer, and hummus can be the centerpiece of an easy Mediterranean meal. Just add a dish of marinated veggies, tabouli salad, and some marinated olives and you’ve got a great mezze buffet!

Now let’s get to that recipe!

 

Chef Betty’s Homemade Hummus

  • 2 cans organic garbanzo beans, drained
  • 5 cloves of garlic, peeled
  • 1/4 c. tahini*
  • 1/2 c. olive oil
  • Aquafaba or water for consistency
  • Salt and Pepper to Taste

Add all ingredients to a blender or food processor and blend. Add liquid in small amounts until the mixture is smooth and creamy.

Garnish your hummus masterpiece with a sprinkle of paprika, a drizzle of olive oil, or chopped fresh herbs if desired. Serve with veggies or pita bread. Refrigerate any unused portions.

Yield: about 2 ¾ cups

*Tahini is a paste made from sesame seeds. It’s widely available at most grocery stores.