Our No. 1 hummus recipe

I could eat hummus as a main dish, it’s so good 😀 Hummus is a popular dish of Arab origin, creamy and smooth with an abundance of flavor. It’s perfect as a dip or side dish if you’re doing a barbecue!

Hummus ingredients

• 2 cans of chickpeas, 400 grams each
• 1-2 tablespoons tahini (depends on your personal taste, start with one)
• 3 cloves of garlic, peeled and crushed
• 1/2 teaspoon ground cumin
• 1/2 teaspoon salt
• Juice of 1/2 lemon
• 0.5 dl extra virgin olive oil
• 1 dl almond milk (or regular milk)
  
  Garnish (optional)
• Pinch of dried chilli
• Pinch of ground paprika
• Chopped flat-leaf parsley

Scroll down for method!

Method

• Rinse the chickpeas in cold water and place in a bowl
• Add the remaining ingredients
• Using a stick blender, mix until smooth
• Garnish with dried chilli and / or paprika, plus chopped parsley
• Sprinkle with a little olive oil.

Health benefits

Chickpeas, tahini, garlic, and cumin are key ingredients in many Mediterranean and Middle Eastern dishes, each offering unique health benefits.

Chickpeas

Chickpeas, also known as garbanzo beans, are a rich source of protein, fiber, vitamins, and minerals. Their high fiber content aids in digestion and helps maintain healthy blood sugar levels, making them beneficial for people with diabetes. The protein in chickpeas is essential for muscle repair and growth, while their iron content supports blood health. Chickpeas also contain antioxidants that help reduce inflammation and lower the risk of chronic diseases such as heart disease.

Tahini

Tahini is a paste made from ground sesame seeds, providing a significant amount of healthy fats, particularly omega-3 and omega-6 fatty acids. These fats are crucial for brain health, reducing inflammation, and supporting cardiovascular health. Tahini is also rich in calcium, which is important for bone health, and magnesium, which plays a role in over 300 enzymatic reactions in the body, including energy production and muscle function. Additionally, tahini contains lignans, plant compounds with antioxidant properties that may reduce the risk of certain cancers.

Garlic

Garlic is well-known for its potent medicinal properties, primarily due to the compound allicin, which has antimicrobial, antiviral, and antifungal properties. Regular consumption of garlic can boost the immune system, helping the body ward off illnesses. Garlic also has cardiovascular benefits; it can lower blood pressure and cholesterol levels, reducing the risk of heart disease. Its anti-inflammatory properties can help alleviate symptoms of arthritis and other inflammatory conditions. Furthermore, garlic has been shown to have cancer-preventive properties, particularly in reducing the risk of stomach and colorectal cancers.

Cumin

Cumin is a spice derived from the seeds of the Cuminum cyminum plant. It is packed with antioxidants, which help neutralize harmful free radicals in the body. Cumin aids digestion by stimulating the secretion of pancreatic enzymes, which are necessary for proper digestion and nutrient absorption. It also has anti-inflammatory properties, making it useful in managing inflammatory conditions. Cumin is rich in iron, supporting healthy blood production and preventing anemia. Additionally, some studies suggest that cumin may enhance memory and cognitive function and possess antimicrobial properties that protect against foodborne infections.

Extra virgin olive oil

Extra virgin olive oil supports gut health by promoting beneficial bacteria, reducing inflammation, and enhancing the gut barrier function, leading to improved digestion and overall gastrointestinal health.

The culinary history

Hummus, a creamy spread made from chickpeas (or garbanzo beans), tahini (sesame seed paste), olive oil, lemon juice, garlic, and spices, has a rich culinary history that spans centuries and is deeply rooted in the cuisines of the Middle East and the Mediterranean.

Its exact origins are debated and shrouded in culinary mystery. Its ingredients—chickpeas, sesame, lemon, and garlic—are ancient foods cultivated in the Middle East for thousands of years. Chickpeas date back to around 9500 BCE in Turkey and neighboring regions, while sesame seeds have been pressed into oil and paste for millennia. Lemon and garlic were also staples in ancient Middle Eastern cooking.

The dish is believed to have emerged sometime during the medieval period. The earliest known written recipes for a dish resembling hummus appear in 13th-century cookbooks from Cairo.

Cultural Significance

Hummus is deeply tied to the food cultures of several countries in the Middle East, including Lebanon, Israel, Palestine, Jordan, Syria, Egypt, and Turkey. Each culture has its own variations and traditions, and hummus is often a source of culinary pride:

• Lebanon: a key part of mezze, a spread of small dishes served as appetizers.
• Israel and Palestine: a national dish often eaten with fresh pita bread or flatbreads.
• Egypt: A similar dish, known as hummus ful, incorporates fava beans and has a slightly different texture and flavor.
• Turkey: Chickpeas are blended with yogurt and garlic for a unique spin on the dish.

Hummus has become symbolic of Middle Eastern hospitality and is often served at gatherings or shared at meals. It also plays a unifying role in the region’s shared culinary traditions, despite political and cultural divides.

Hummus in the Modern World

In the 20th century, hummus gained international popularity, particularly in Western countries, where it was introduced as a healthy and versatile food. Its high protein and fiber content and its suitability for vegan and vegetarian diets contributed to its rise as a global phenomenon.

• 1970s-1980s: Hummus entered health food stores and specialty shops in Europe and North America.
• 1990s-Present: With the expansion of Mediterranean and Middle Eastern restaurants and the rise of packaged versions, hummus became a household staple in many countries.

Today, it is enjoyed worldwide and has inspired countless variations, including flavored hummus with roasted red peppers, sun-dried tomatoes, beets, avocado, and even dessert versions like chocolate hummus.

Conclusion

Hummus’s history is as rich as its flavor, evolving from its likely medieval Middle Eastern roots into a globally loved food. While its exact birthplace remains contested, its enduring appeal lies in its simplicity, adaptability, and connection to the culinary traditions of many cultures.

how to cook hummus recipe

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