By Brandon McDearis

Hummus, which originated in the Middle East, has become quite popular in America over the last couple of decades. It is sold in nearly every grocery store around the country, and it has become a common item on restaurant menus as well. Thankfully it is generally pretty nutritious, because if you are like me, then you have very little self-control when there is a tub of it within reach. Few foods can get my mouth watering like a bowl of hummus that is done right. This recipe is great for a standard batch. Feel free to flavor it however you wish with things like herbs, sun-dried tomatoes, or curry powder. Hummus is very versatile, as it can be served as a dip with crackers, chips, bread, and vegetables, or used as a spread for sandwiches. Another lesser-known use for hummus is to thin it out into a salad dressing with water, broth, vinegar, and/or wine.

 

While you have to be careful to not go too crazy with the portions, a 4-ounce (1/2-cup) serving of this recipe is only 200 calories. For a dip or spread, it packs a pretty powerful nutritional punch, offering a significant amount of fiber and protein, as well as a healthy dose of vitamins and minerals such as vitamin C, vitamin B6, thiamin, phosphorus, and zinc. 

Ingredients:

  • 5 cloves garlic, crushed
  • 1/4 cup olive oil
  • 2 cups chickpeas/garbanzo beans
  • 5 tablespoons lemon juice 
  • 2 tablespoons tahini (sesame paste)
  • 1/4 cup water or liquid from chickpeas
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon cumin
  • dash hot sauce

Preparation:

  1. Place garlic and oil in a sauce pan and bring to a simmer at medium-high heat. Simmer slowly (reduce heat a bit) for 1 minute on the stove and then remove from the heat. Allow to sit for 15-20 minutes.
  2. Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add the garlic and the water or the liquid from the chickpeas. Blend for 2-4 minutes on medium-low while pouring the garlic-infused oil through the top of the blender/food processor in a slow, steady stream. Blend until thoroughly mixed and smooth. 

Nutrition Facts: 

Calories: 200 / Fat: 8g / Saturated Fat: 0g / Carbohydrates: 24g / Fiber: 4g / Protein: 4g 


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Brandon McDearis is a personal chef working in the Charlotte area. He currently owns and operates Your Way Cuisine, www.yourwaycuisine.com. In addition to his culinary training, Brandon also holds a bachelor of science degree in foods and nutrition, with a concentration in dietetics. He primarily focuses on healthy cooking and addressing specific dietary needs of everyone from professional and amateur athletes to busy families and elderly people. Brandon is also one of the board of directors for Wellspring International Outreach (www.wellspring-outreach.org) and works with a group of others to raise money for the abandoned children of Peru.