My thoughts

Hummus is a great recipe because of how you can use it. Not only is it a good stand-alone product, but it also goes well with many different things making it easily manipulated. The best thing for vegans is, that 9.8 times out of 10 hummus is vegan! My personal feeling towards hummus is positive, I eat hummus frequently. I have had some really awesome hummus and some really bad ones. Lucky for you guys, I got 3 of the best hummus recipes right here, and now they’re yours!

Homemade Hummus Recipes

History

Hummus is the Arabic word for “chickpea”, although we spell it this way, you may see many spellings for hummus.  We don’t really where hummus comes from, but we do know it was a product of the 13th century.  Many legends of this delicious bean puree, depict hummus as one of the world’s oldest prepared foods. Imagine how hard it was to make hummus back then without a food processor.

Hummus originally was, and still is, made with the chickpea (or garbanzo beans). Believe it or not, chickpeas have been cultivated throughout the Middle East and the Mediterranean for thousands of years. From the beginnings of civilization in Mesopotamia, the chickpea was one of the earliest crops grown. In Ancient Rome, chickpeas were street food! I don’t know how they pulled that off, but more power to them.

Cairo, Egypt houses the first hummus recipe ever recorded. It found in a medieval Arabic cookbook called Kitab Wasf al-Atima al-Mutada, which translates to “The Description of Familiar Food”. This book features a recipe known as “Hummus Kasa”. A “Kasa” translates to “blanket”(it is the name of a coarse woolen fabric), which refers to the method in which they pureed the beans. After being boiled, the chickpeas were wrapped in this blanket and pounded to a pulp. This form of hummus utilizes tahini and vinegar and often showcased a mint and parsley garnish. Nuts and spices could also be utilized as a garnish on this ancient appetizer.

On the other hand, a Syrian medieval cookbook by the name of Kitāb al-Wusla ilā l-habīb contains a chickpea hummus spiked with lemon juice.  I speculate they used lots of acid as some sort of preservative due to the lack of refrigeration back then.

Although the hummus recipes we see in those books were the closest to authentic we know of, we probably wouldn’t like them. The reason I say that is because in present times we have grown accustomed to a particular flavor profile when eating hummus. This particular flavor profile originated in the 18th century when the recipe made a turn for the better.

During the mid-18th century hummus went from “Kasa” to “bi tahini”.  Bi tahini originated in Damascus, which is now in what we call Syria. Well, this is when and where the first written record was cited. The record portrayed that this recipe was exclusive to Damascus, but that is highly unlikely. Back then, word didn’t travel as it does today. So just because the people in Damascus didn’t hear about it doesn’t mean it wasn’t around, especially when every other hummus recipe only had 1 ingredient different(Instead of lemon juice they used vinegar.

Hummus has essentially stayed the same since. Granted, you will see some cool toppings or some creative uses of hummus but nonetheless the flavor profile has not faltered since. Which is pretty amazing in its self-considering almost all recipes evolve over time.

What is Hummus?

Hummus is a bean puree flavored with lemon juice and sesame seed paste (Tahini). Often times you will see hummus flavored with garlic and other ingredients like herbs, nuts, or spices. Toppings are becoming increasingly popular during the plant based movement at this time. Typical toppings included a pepper puree, roasted garlic, or and herb puree similar to a pesto. Now you will see pseudo hummuses made of multiple different vegetables such as carrots, edamame, beets, lentils, and much more!

Hummus can also be an additive to other recipes, it can be used as a sauce or even a thickening agent. With the food scene evolving with the times, the way we use food is also evolving.

Is Hummus Good For You?

Is hummus healthy? I would say, yes. Making hummus homemade is good for you that is. I’m not sure about the store-bought hummus. It goes without saying though, any processed foods are wise to stay away from.  So why is hummus good for you? Here are the health benefits of homemade hummus.

Health Benefits of Hummus

  • Hummus is packed with nutrients much needed for vegans and vegetarians considering their diet. Two big nutrients vegans need, that hummus contains are protein and iron. Considerably high quantities too.
  • Hummus is high in fiber. Fiber promotes good digestive health and also helps feed the “good” gut bacteria.
  • Hummus is made of ingredients that promote a healthy heart. Chickpeas have been linked to lowering cholesterol, and olive oil, in moderate amounts, is directly related to lowering the risk of heart disease.
  • Hummus’ nutritional values can help with weight loss. Consuming more protein has been related to a faster metabolism. Increasing dietary fiber has been associated with reduced ghrelin levels, and a sense of “fullness”.
  • Hummus is awesome for people with dietary intolerances such as dairy, gluten, nut allergies.

With this information, I believe we can come to the same answer to the question, “is hummus good for you?” . Yes, not only is hummus healthy for you, it is also very easy to implement into your diet.

How To Make Hummus?

Hummus is a super simple recipe to bang out really easily if need be. It does take a little time due to the amount of pureeing that needs to happen, but overall, it s super easy.

First and foremost, you are going to want to figure out your beans. Whether you are using fresh or canned and what types of beans you will be using. What ever you decide, you are going to want to drain all the liquid from the beans and rinse them thoroughly.  Depending on which bean you pick, it make take more or less time to rinse and drain them because their bean liquid can get really thick.

Next, we need to gather the ingredients and tools we need. You will need a food processor, for sure. This is by far the best method of pureeing the beans because everything else requires to much liquid or gets stopped up. Once we have our necessary ingredient we can begin! I like to use the basics for the hummus itself and go crazy with the toppings.  To create a basic hummus, you will need some tahini (sesame seed paste), olive oil, lemon Juice, and garlic (optional).

Once all the ingredients are gathered, and the beans are drained properly, its time to make your hummus, Hummus is all abut proportion of ingredients to your beans. Once you get your proportions right, you will have a great hummus.

Combine your ingredients in a food processor and blend together until smooth. This will probably take a good bit of time in the food processor depending on the type. Season your hummus as you please.   Once smooth, cool the hummus down and you are good to go!

How to Use Homemade Hummus؟

There is a lot of ways to use hummus. A lot of people think of hummus of just an appetizer and that’s it. Well I’m here to tell you, we can get a little creative with it!

Salad Dressing

Thin out your homemade hummus with a little more olive oil and lemon juice, and it make a damn good salad dressing. Its unreal! You can use any hummus you like, just thin it out a bit so its saucy like a dressing.

Marinade

Use your left over hummus to marinade your tempeh, tofu, or any meat substitute. Just thin it out a bit and por over what ever you are marinading!

Sandwiches

I really like using hummus in sandwiches because it acts like a sauce and it is still a good source of protein so it has some good sustenance.  Hummus also keeps the veggies you put on the sandwich in the sandwich, it acts like an adhesive for whatever you put on it.

Risotto

Use hummus to add thickness and creaminess to your risotto! This will help you achieve a typical risotto consistency with out using the animal products it calls for. This will also bring the calorie count down considerably.

Pasta Sauce

If your feeling like some pasta will fill the void in your life, you can easily use hummus as the base of your pasta sauce! Simply add a nondairy milk to the hummus and cook in a pan. This will be a pseudo alfredo sauce in minutes!

Homemade Hummus Recipes

Pizza

Hummus makes a great and healthy pizza sauce that adds a creaminess that you would otherwise get in a cheese. It is also super-fast to execute. You will be eating in under 20 minutes.

Baking

If you have a sweet tooth but are trying to eat low-fat, then you can replace some of the shortening or vegan butter with hummus! Get rid of as much fat as possible.

Homemade Hummus Recipes Tricks and Tips

Here are some practices that will really take your hummus up in to the professional chef tier. Follow these techniques, tricks and tips and your hummus will be top notch!

Beans

What kind of beans are you going to use? And what type? These are the kind of questions you need to ask yourself before making hummus. Once you figure out the type of beans, you have another choice to make. Canned beans or fresh beans. Cooking fresh beans are the best choice in my opinion, but if you need a quick fix canned beans are totally fine to use.

Garbanzo beans- if you choose to make your hummus out of cannedgarbanzo beans, that is fine. It is a very good practice to cook your garbanzo beans in boiling water for 15 to 20 minutes even if they are canned. What happens is the outer film layer of the garbanzo bean disconnects from the bean itself. You can then remove this film layer to make your hummus very consistently smooth.

Freshness

Since hummus is not cooked and served cold, it is imperative you use the freshest ingredients you can. Your beans should be freshly cooked or freshy opened. Use a nice olive oil that hasn’t been sitting around for 6 months. Be sure to se freshly squeezed lemon juice. If you use the bottled stuff it will taste weird.

Ice water

Chill down some ice water and add a couple tablespoons to the hummus to make it extra light and fluffy. This tip is something not a lot of people know about!

Olive Oil

Don’t add all your olive oil all at once. For an extra smooth hummus, add a little bit of oil and pulse the hummus. Scrape down the sides of the robot coupe, then add the rest while blending. This will ensure the hummus will be completely pureed by the end.

Salt

Oddly enough a little salt goes a long way when it comes to hummus. The right amount of salt can transform a bland hummus into a delicious dip. Too much salt will make the hummus unbearable, so it is wise to add a pinch at a time until it is just right.

Garlic

Fresh garlic is huge in a homemade hummus. You need to chop the garlic before blending in the robot coupe so it gets distributed evenly. You need to use fresh garlic to get the best results. No garlic powder, pre chopped garlic, not even the peeled stuff.

Tahini

Tahini is a very volatile product in terms of consistency between brands. There are a lot of brands but only 2 or 3 of them are any good.

In my opinion, the best tahini is Mighty Sesame Tahini.  This is the creamiest and smoothest store bought tahini I have tried. Most other brands are gritty and bitter tasting. While Mighty Sesame Tahini  had very minimal bitterness, which is what you are looking for.

The close second in the race for best tahini is actually a tie. The tie between Soyva Tahini and Soom Premium, I honestly couldn’t decide between the two. Both of these tahini’s have a slightly savory salt flavor in them that is paired well with the bitterness of the sesame seeds.

Storage

Store your hummus is an airtight container in the refrigerator for up to 1 week! I like to put a piece of plastic touching the top surface of the hummus so the hummus doesn’t get a layer of crust on top.

Equipment Needed

  • 1 food processor
  • 1 knife
  • 1 cutting board
  • 1 strainer
  • 1 rubber spatula
  • 1 air tight container

Homemade Hummus Recipe ( Garbanzo Beans)

Homemade Hummus Recipes

Yields: 6 servings

Prep Time: 10 Minutes

Cook Time: 15 Minutes

Ingredients

  • 1              15 oz.   CanGarbanzo Beans, rinsed and drained
  • ½             tsp          Baking Soda
  • ¼             Cup        Tahini
  • ¼             Cup        Lemon Juice
  • 3              Tbsp      Extra Virgin Olive Oil
  • 2              each      Garlic Cloves, minced
  • 2              Tbsp      Ice Water
  • 1              tsp          Salt

Instructions

  1. Combine garbanzo beans and baking soda in a medium sauce pot, and fill ¾ of the way up with water. Over medium high heat, bring pot to a boil. Once at a boil, reduce to a simmer. Cook for 15 minutes.
  2. Once cooked, you will see white layers of film popping off the beans. To remove all the films, transfer garbanzo beans to a strainer. Using the sprayer attachment on your faucet, spray the beans to remove films. If you don’t have a sprayer attachment, just use your faucet it still works. Its ok if you cant get all of them.
  3. Set up your food processor and have a rubber spatula handy. Combine all ingredients in the food processor except 2 Tbsp of olive oil and ice water. Puree the mixture for 90 seconds to 2 minutes.
  4. Turn the food processor off and scrap down the sides. Turn back on then add the ice water and remaining olive oil. Continue to blend for 5 minutes. Make sure you blend the whole 5 minutes to ensure a smooth texture.
  5. Season with additional salt and lemon juice if need be. Transfer to a bowl or an airtight container and enjoy!

Nutrition Facts

 

White Bean Hummus Recipe

Homemade Hummus Recipes

Yield: 6 Servings

Prep Time: 10 Minutes

Ingredients

  • 1              15 oz      Can Cannellini Beans, rinsed and drained
  • 2              Tbsp      Tahini
  • 2              Tbsp      Lemon Juice
  • 2              Tbsp      Olive Oil
  • 1              tsp          Salt
  • 2              each      Garlic Cloves, minced
  • 2              each      Ice Cubes

Instructions

  1. In a strainer, drain cannellini beans thoroughly. Rinse with water well and let drain very well. You need to make sure the beans don’t have any excess liquid hiding anywhere.
  2. Set up your food processor and have a rubber spatula handy. Combine all ingredients in the food processor except 2 Tbsp of olive oil and ice. Puree the mixture for 90 seconds to 2 minutes.
  3. Turn the food processor off and scrap down the sides. Turn back on then add the iceand remaining olive oil. Continue to blend for 3 minutes. Make sure you blend the whole 3 minutes to ensure a smooth texture.
  4. Season with additional salt or lemon juice if you want, then transfer to an airtight container.

Nutrition Facts

Black Bean Hummus Recipe

Homemade Hummus Recipes

Yields: 6 Servings

Prep Time: 15 Minutes

Ingredients

  • 1              15 oz      Can Black Beans, drained and rinsed
  • 2              Tbsp      Tahini
  • 2              Tbsp      Lime Juice
  • 1              Tbsp      Olive Oil
  • 2              each      Ice Cubes
  • 2              Clove     Garlic, Minced
  • ½             tsp          Salt

Instructions

  1. In a strainer, drain cannellini beans thoroughly. Rinse with water well and let drain very well. You need to make sure the beans don’t have any excess liquid hiding anywhere.
  2. Next, Combine all ingredients in a food processor and blend thoroughly. This should take 3-4 minutes.
  3. Once pureed completely, Transfer to a bowl or an airtight container and enjoy!

Add-Ons

  1. Add ½Cup Cilantro to step two and blend into the hummus. Garnish will an additional ½ cup cilantro if you like cilantro.
  2. Add ½ tsp of ground cumin during step two
  3. Add ½ of a small jalapeno pepper during step two. Take the seeds out if you don’t want too much heat!

Nutrition Facts

FAQs

  1. Can you freeze hummus?

Yes, in my experience in the past you can freeze hummus for up to 3 months.

 

  1. Is Hummus keto?

Sometimes it can be. But in small quantities. Black beans are doable in the keto diet, you could also do great northern beans for the white bean hummus.

 

  1. What do you eat with hummus? Besides carrots and cucumbers.

My personal favorite for hummus is naan bread.  It’s kind of like pita but better! I have a recipe for vegan naan bread here!You should also try broccoli, cherry tomatoes, celery, peppers, green beans, and basically what ever vegetable you can get your hands on. Since hummus has an approachable flavor, it goes well with a lot of different vegetables and fruits even.

 

  1. If I want to cook my own beans how long do I cook them for?

Depending on what bean you choose the cook time will vary. Frist things first, you need to soak beans overnight. This will make the cooking time shorter and also more even for the beans. Cooking beans can vary from 2-6 hours…. Do some research before you cook beans.

 

  1. What are some garnishes for hummus?

There are so many!  You could use ingredients like orange segments, nuts, toasted seeds (sunflower, pumpkin, etc.) , Chopped herbs, chili powder, salsa, pesto, lemon pepper, Cajun seasoning, oils, etc! You really can put whatever you want on hummus.

 

Sources

Mediterranean, B. (2020). History of Hummus. Retrieved November 06, 2020, from https://bodrumnyc.com/history-of-hummus/

Hansen, N. (2019, November 16). 14th Century Egyptian Hummus. Retrieved November 06, 2020, from https://www.mediterraneanliving.com/recipe-items/14th-century-egyptian-hummus/

Raman, R. (2018, May 2). Is Hummus Healthy. Retrieved November 6, 2020, from https://www.healthline.com/nutrition/is-hummus-healthy

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Author

My name is Mason Bostwick. I am the owner and creator of freshvegplate.com. I have been a chef all my life, it is the only profession I have ever had. Cooking means more to me than it should, but for my constant obsession of food I have seen much success in my career.

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