FRESH (from dried beans) HOMEMADE HUMMUS

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My family loves hummus (which makes me happy because it’s packed with protein, fiber and minerals) but I have to admit that I used to always just buy it at the store.  We use it as a dip on blue corn chips, rice crackers or veggies, or even use it as a spread on sandwiches.  Recently however, my Mom taught me how to make homemade hummus–starting with dried garbanzo beans–and I was astounded at how bright and fresh the homemade hummus tasted!

Although my Mom has always soaked and cooked beans for different dishes, I’ve always bought canned beans for convenience.  Now I know however that soaking and cooking beans is really easy–just like soaking nuts or grains.  It just takes a little advance planning and once you get into the rhythm of it, it’s simple.  And, it’s yet another way to try to keep my family’s diet as “unprocessed” as possible.

There’s only a few ingredients used in the homemade hummus,  but please make sure that you use fresh lemon juice and good olive oil.  Also as a note, it might seem like there’s a lot of salt added (and to be honest, I probably add a little more) but beans need salt to bring out their flavor and canned garbanzo beans usually have tons of sodium.  Also, my kids can’t tolerate too much garlic, so I usually only add one small clove.  This is just a base recipe though–add as much (or little) garlic and salt as you want!

One more thing is that traditional hummus has tahini (sesame paste) added to it.  If you have some on hand you can  add a teaspoon or two.  (my kids prefer ours without tahini)

I hope you try making your own homemade hummus.  You will be astounded by the fresh taste and if you’re like me, you’ll hope you’ll never have to buy store bought hummus again!

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HOMEMADE HUMMUS

*  1/3 cup dried garbanzo beans

*  1/4 cup reserved cooking liquid from beans

*  3 tablespoons fresh lemon juice

*  1-3 garlic cloves (to taste)

*  3 tablespoons good olive oil (and extra to drizzle on top)

*  1 1/2 teaspoons salt (to taste)

1)  Place dried garbanzo beans in glass container and add enough filtered water to completely cover beans by at least an inch.  Cover with clean dish towel and soak overnight.

2)  Rinse and drain beans well.  Place in pan with 3 cups of cold water and slowly bring to simmer.  Simmer with lid on for an hour and then test for doneness.  (timing will vary depending on how long your have soaked your beans)  Continue cooking until beans are creamy and soft inside.  (Mine usually take an hour and a half)

3)  Drain beans (reserving cooking liquid) and cool.

4)  Place beans in blender, food processor or Vitamix with 1/4 cup cooking liquid, fresh lemon juice and roughly chopped garlic.  Process until smooth, stopping after about a minute to scape the sides.

5)  Add olive oil and salt and process for another minute.

Serve with a little extra olive oil drizzled on top and a few nuts like pumpkin seeds or pine nuts.  Enjoy the fresh taste!

 

Linking to:  Allergy Free Wednesday, Gluten Free Wednesday,Whole Food Fridays


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Comments

  1. Mary Anne Komar says:

    Yum! Love hummus on everything, well not ice cream, on naan bread, sandwiches, etc.! Thanks for the recipe, Mary Anne

  2. Such lovely photo’s Lori. You have reminded me how simple it is to make your own…must get some chickpeas soaking right now :)
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  3. Jeanette says:

    I have just made some after seeing your post, however I had run out of dried beans so used a tin. We are having this for lunch with carrot sticks. Thank you Lori.

  4. Lori, the recipe looks delicious but I would suggest replacing the oil with soom foods tehina. Tehina is 100% sesame seeds and much healthier than oil. check out soomfoods.com. You can order on line – they’ll ship to Hawaii!

    • Hi Cindy,
      Thanks for the suggestion and source, but my sesame is a strong flavor and my kids don’t care for it. Maybe I’ll try adding sesame seeds (when I use my Vitamix so they’ll grind well) in a separate batch for my husband and I, but my kids could actually USE “good” fat (like uncooked olive oil) in their diet! (I however, could stand to lose the fat!) Thanks and aloha, Lori

  5. Lori – this is delicious – thank you so much for the recipe. I love to serve healthy nutritious foods on my retreats and this is just perfect for dipping and serving with BBQ food and salads :-)
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  6. Go ahead and keep the olive oil in, it’s fantastic for you! Good fats don’t make you fat and are vital for healthy functions in the body. If your kids don’t like tahini or sesame then of course don’t add it in and shame on anyone for suggesting you do so after you already mentioned in your article that your children do not care for the tahini.

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