Fatima Fayad and Jennifer Gray April 21, 2024
Hummus, which means chickpea in Arabic, is a dish that originated in the Middle East. It is extremely popular nowadays and has become a cultural phenomenon as it has made its way to other countries. Hummus is an easy and inexpensive dish to prepare and is healthy, quick to make, and accessible to many. It is a great snack for those who are constantly on the go, and it can last for 3-5 days in the fridge when stored properly. Hummus can be accompanied by a variety of colorful vegetables and/or crackers, making for a nutritious and fulfilling snack.
Nutritional Characteristics:
Protein: The chickpeas used to create hummus are a great source of protein. Protein may help boost your immune system, and it is essential in promoting the growth and development of muscle.
Fiber: Chickpeas are also a great source of fiber, which is an important component of a healthy diet as it helps to regulate digestion. It may also aid in lowering cholesterol and blood sugar levels.
Healthy Fat: The tahini in the hummus is a source of healthy fat and is rich in antioxidants and minerals such as calcium and phosphorus, which are both essential for bone health.
Positive Characteristics:
Convenience: Hummus is super easy to make and only requires a small handful of ingredients. These simple ingredients are available in most grocery stores.
Storage: Hummus can be stored for 3-5 days in the fridge, and up to 3 months in the freezer. This makes it easy to store bigger batches and enjoy your hummus over time.
Cost-friendly: Hummus is inexpensive to make and provides great nutritional value for the cost.
Recipe at a Glance
Start by draining and rinsing 2.5 cans of Goya chickpeas. Add the chickpeas to a food processor and add about a 1/2 cup of water to kick start the blending process. Add more water as needed until the hummus reaches a smooth, creamy consistency.
Use a juicer to squeeze one large lemon into a small separate bowl. Remove any seeds, and then add the lemon juice into the food processor with the chickpea mixture. Peel and mince 3 cloves of garlic and add those into the food processor as well.
Add in 1/4 cup of Tahini, 1 teaspoon of salt, and 1/4 teaspoon of black pepper.
Continue blending all of these ingredients in the food processor for about 30 seconds to ensure that all of the ingredients combine nicely.
Once your hummus is blended well, scoop it into a large bowl and drizzle about 1 tablespoon of olive oil on top.
Take a small bunch of parsley and mince it into small pieces. Take about 1 tablespoon of the chopped parsley and garnish the top of the hummus.
You can pick whatever sides you would like to plate with your hummus, but we recommend using vegetables or crackers. We washed 16oz of Wegmans Organic Baby Carrots and cut up 12oz Wegmans Organic Seedless Cucumbers into eights. Additionally, we added 9.5 oz of Townhouse Sea Salt Pita Crackers.
Plate, dip, and enjoy!
Hummus Recipe
Yield: 16 servings (40 oz)
Ingredients
1 large lemon, juiced
1 tbsp chopped parsley
3 cloves of garlic
2.5 cans Goya chickpeas
1 tsp salt
¼ tsp black pepper
1 tbsp olive oil
1/4 cup Tahini
1/2 cup of water
12 oz Wegmans Organic Seedless CucumbersÂ
16 oz Wegmans Organic Baby Carrots
9.5 oz Townhouse Sea Salt Pita Crackers
Add the chickpeas to a food processor. Add in the water and blend on low speed. Continue adding water in small increments as needed until a smooth, creamy consistency is reached.
Juice 1 large lemon. Add the lemon juice to the food processor.
Peel and mince the garlic cloves. Add into the food processor.
Add the Tahini, salt, and pepper into the food processor, and continue blending until all of your ingredients are nicely combined.
Scrape your hummus into a bowl.
Drizzle the hummus lightly with olive oil. Mince a small bunch of parsley and garnish the hummus.
Cut the baby cucumbers into eighths, and plate with your hummus alongside the baby carrots and sea salt crackers.
Dip your veggies and crackers into the hummus and enjoy!
Nutrition Summary (1 serving, 2.5oz)
Calories: 133
Total Fat: 5.3g
Saturated Fat: 0.7g
Trans Fat: 0g
Cholesterol: 0 mg
Sodium: 293.2 mg
Total Carbohydrate: 16.4g
Dietary Fiber: 4.8g
Total Sugars: 2.8g
Added Sugars: 0 g
Protein: 5.7g
Calcium: 36.2 mg
Iron: 1.1 mg
Potassium: 101 mg
*This is a nutrition summary for hummus only and does not include any additional sides (carrots, cucumbers, crackers, etc.).