Hummus is an incredibly versatile dish that can be used as a spread on crackers, in a wrap, on a sandwich, or as a dip for veggies and pretzels. I am so thankful that both of my girls like it because it is the perfect way for me to ensure they’re getting protein at lunchtime. They especially like when I put hummus and cheese on a whole-wheat tortilla and wrap it up (we call it a roll-up). I also sometimes add extras like carrots (for my 5-year-old), pieces of leftover bacon (for my 3-year-old), and chopped homegrown tomatoes or cucumbers (for me).
You can buy hummus (that will surely have preservatives in it) at the store or you can try this homemade version, which is very fresh tasting and has ingredients that you can adjust depending on your preferences. You can store it in the fridge for about a week or make a big batch and freeze some for another day!
- ¾ cup dried chickpeas or 2 cups canned (rinsed)
- 1/3 cup cooking liquid (that is left after boiling dried chickpeas)
- 3 or 4 tablespoons of lemon juice, to taste
- 3 tablespoons tahini (ground sesame seeds – usually found near the peanut butter in the grocery store)
- 1 clove of garlic
- 1 tablespoon olive oil
- 1/8 teaspoon of salt (or more if preferred)
- If using dried chickpeas pick over and rinse them. Put them in a Tupperwear container or bowl with water to cover by 2 inches. Soak them in the fridge overnight. The following day rinse them again and then put them in a small pot with fresh water to cover by 2 inches. Bring to a boil and then simmer for 90 minutes. Reserve the cooking liquid.
- If using canned chickpeas rinse them with water.
- In a food processor combine the soft chickpeas, 1/3 cup cooking liquid (or fresh water if using canned chickpeas), lemon juice, tahini, garlic, olive oil, and salt. Blend until smooth and add more liquid if a thinner sauce is preferred.
- Garnish with paprika if serving as a dip.