Hummus

Hummus By The Righteous Kitchen

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My daughter put in a request for hummus. I thought it would be great to teach her how to make a traditional recipe, using the food mill. When you mention hummus, to a person who has never tried it, they tend to right away say they don't like it. Or if they know a little bit about hummus, they say they don't like the texture. If you are put off by the texture, it is the same as a bean dip. Hummus is just a bean dip!

I begin with a can of Garbonzo beans, reduced sodium, if you can find them. The beans are drained and rinsed. Then they are put in a pan with a little water, and cooked a few minutes to soften.

Here's a tip, to make the smoothest hummus around: Blend the tahini mixture, and beans, using a food mill. The result is a smoother dip. Smoother than you would get if you processed the ingredients in the food processor, or blender.

For more helpful kitchen advice like this, visit my [Tips & Techniques] page to elevate your everyday cooking.

 

The casing from the bean is left behind!

I like to make a platter; serving pita chips and vegetables alongside the hummus. Serve as an appetizer, or for a light dinner works well in the summertime.

 
HUMMUS

INGREDIENTS:
1 (15.5 oz) Can Garbanzo beans, drained
1/2 Cup water
1/4 Cup lemon juice
1/4 Cup tahini
1 Clove garlic, minced (I use roasted if I have on hand)
1/2 Teaspoon kosher salt

GARNISH:
1 Teaspoon olive oil
Paprika
1/2 Teaspoon parsley, chopped

Drain and rinse beans. Put beans in a small sauce pan, with water. Bring to a boil. Reduce heat to medium and cook beans for 5 minutes. Remove from heat. In a small bowl blend juice, tahini, garlic and salt. Place a food mill over a bowl, to stabilize. Using a slotted spoon, put spoonfuls of garbanzo beans into the food mill. Add tahini mixture, with the beans. Process all ingredients through the food mill. Stir all ingredients. To serve: place dip in a bowl and make a well in the center, to hold the olive oil. Sprinkle with paprika and freshly chopped parsley. Serve with toasted pita chips and fresh vegetables.

This smooth, scratch-made appetizer yields approximately 6 servings (about 1/4 cup each). Each serving provides roughly 118 calories, 4.2 grams of plant-based protein, and 12.5 grams of total carbohydrates. Ideal for a wholesome snack or a light summer meal, it offers 3.3 grams of dietary fiber and virtually no sugar (0.4 grams). The fat content sits at 6.2 grams per serving—primarily healthy unsaturated fats from the tahini and olive oil garnish—with just 0.9 grams of saturated fat, 0 milligrams of cholesterol, and 285 milligrams of sodium.

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