Tricolor Hummus

This simple exquisite Middle Eastern classic makes a highly nutritious economical dip that goes great with bread, crackers, tortilla chips, and veggies.

The main ingredient in hummus is chickpeas–also known as garbanzo beans–a healthy source of carbohydrates, fiber and protein. Chickpeas are a member of the legume family and one of man’s earliest cultivated vegetables. The other essential ingredient in hummus is tahini, a sesame seed butter high in protein, vitamins, and mineral–including calcium and iron. A one-pound-jar of tahini costs approximately seven dollars and goes a long way. You may find tahini at the international market or the ethnic food aisle of your local grocery store.

Hummus is a practical appetizer for parties and family gatherings, a great complement to any dish, and a filling and flavorful spread for wraps and sandwiches. To add variety and nutritional value, you can create different flavors of hummus and serve it with olives or tapenade, artichokes and cherry tomatoes.

In this recipe, you will find three different types of hummus served three different ways: Authentic Hummus with pita bread, Spicy Green Hummus with tortilla chips, and Red Roasted Bell Pepper Hummus with fresh veggies. You will also see that chickpeas can be replaced with other types of beans–such as northern white, cannellini, navy or lima beans–to make other savory nutritious creamy dips.


 Which are better, dry or canned beans? You can buy dry beans and cook them yourself. Dry chickpeas will need to be soaked in water overnight, or for at least a few hours, and then boiled for an hour or until fully cooked. Dry beans are cheaper than canned beans, however, according to Jo Robinson’s Eating on the Wild Side: The Missing Link to Optimum Health, when dry beans are canned, they become far more nutritious. So, spend the extra coins, let somebody else cook your beans, and use canned garbanzos!


NOTE: I have had the Cuisinart hand blender for a few years and loved it. I used it to puree foods, make smoothies, and chop and blend pretty much anything. After a few years though, it started making a weird noise. Then I was gifted the Ninja blender, which is also pretty cool. These blenders allow you to blend, make dough, and chop, all in one. These is an affiliate marketing link with some ads from products I have or simply like.


♦ Authentic Hummus

Ingredients:

  • 1 can of organic chickpeas and 1/3 of the chickpea water
  • 1 tablespoon of tahini
  • 1 lemon
  • Salt, paprika and pepper to taste
  • 1 garlic clove
  • 1 tablespoon of olive oil
  • Blender or food processor.

The amounts of olive oil, lemon juice, salt and spices can be adjusted according to your personal taste, just like when you season a salad. Garlic is optional, too much can be overpowering and leave a very strong taste in your mouth.

Preparation:

→ In a medium bowl mix drained chickpeas (save the liquid), tahini, garlic, the juice of 1/2 or a whole lemon, oil, salt, paprika and pepper. Add some of the chickpea water to unify the ingredients and blend it all together. If necessary, add more chickpea water to gain a creamier consistency. Your Authentic Hummus is ready! Serve with warm pita bread and olives.


♦ Spicy Green Hummus

Ingredients:

  • 1 can of organic chickpeas and 1/3 of the chickpea water
  • 1 tablespoon of tahini
  • 1 lemon or lime
  • Spinach or arugula leaves for extra vitamins and color
  • Salt and pepper to taste
  • 1 tablespoon of olive oil
  • Jalapeño to taste
  • Blender or food processor.

→ In a medium bowl mix drained chickpeas (save the liquid), tahini, jalapeño, a handful of fresh arugula or spinach leaves, the juice of 1/2 or a whole lemon, oil, salt and pepper. Add some of the chickpea water to unify the ingredients and blend it all together. If necessary, add more chickpea water to gain a lighter consistency. Your Spicy Green Hummus is ready! Serve with corn tortilla chips.


♦ Red Roasted Bell Pepper Hummus

Ingredients:

  • 1 can of organic white beans and 1/3 of the bean water
  • 1 tablespoon of tahini
  • 1/2 lemon
  • 1/3 of a roasted bell pepper (wrap it in foil and bake in oven for 45 minutes)
  • 1 garlic clove
  • Salt, pepper and hot or smoked paprika to taste
  • 1 tablespoon of olive oil
  • Blender or food processor

Note: Because the roasted bell pepper contains water and you will be adding lemon juice, make sure you drain the garbanzo beans well. For this recipe, you will not need to add any juice from the beans.

→ In a medium bowl mix the drained white beans, tahini, garlic, bell pepper, the juice of 1/2 of a lemon, oil, salt, pepper, and paprika to taste. Then blend it all together. Your Red Roasted Bell Pepper Hummus is ready! Serve with a raw vegetable medley.

To make other kinds of hummus, repeat the same steps and add your choice of spices and vegetables. GSU recommends the following ingredients: capers, kalamata olives, dried tomatoes, red chili, cilantro, or parsley.

Serve it with warm or toasted bread, tortilla chips, crackers, raw veggies or anything you like. Enjoy!

Also, try GSU’s Hummusmole! A mix of two of the most popular dips: hummus and guacamole!