How to cook hummus - 5 step by step recipes

To properly and tastyly cook a classic hummus from chickpeas at home, you have to try hard. But the guests will be surprised at your courage, excellent housekeeping skill and wide culinary outlook.

What is hummus?

Hummus is a puree dish, an appetizer popular in the Mediterranean and the Middle East, with a high content of vegetable protein. Gourmet food for Russian cuisine. Traditionally, hummus is made from chickpeas (beans) with the addition of garlic, olive oil, sesame paste, spices and spices.

In the article I will tell you in detail how to cook hummus from chickpeas, how it is beneficial for health, how it is combined with other products, and will share interesting recipes and tricks that simplify the cooking process.

The two main ingredients of hummus

Chickpeas

The basis of hummus. These are small beans with a brownish-greenish tint and a rough surface. In common people called Turkish peas and cystic. The form is non-standard, resembles the head of a ram. In Russian stores there are cans with canned chickpeas, which greatly simplifies the process of making hummus and falafel (without prolonged soaking and 2-3 hours of cooking).

Tkhina (sesame or sesame paste, tahini)

An oily paste made from sesame seeds. Thick in consistency. Finding a product on the shelves of domestic supermarkets is problematic. Specialized stores for culinary goods from the Middle East are needed, but rather friends or relatives living in Lebanon, Israel or Jordan who are ready to help.

The remaining 4 essential ingredients (lemon juice, garlic, olive oil and zira) are easier to find.

Do not despair if you can not find all the ingredients for cooking classic hummus. Middle Eastern appetizer is prepared in many ways, with the addition of all kinds of ingredients in different proportions.

Useful tips before cooking

• An analogue of sesame paste can be obtained at home. Grind sesame seeds. Fry (dry) lightly in a skillet. Pour the beans into the blender, allowing to cool beforehand. Add olive oil gradually, whisking until a homogeneous mixture is obtained. Ideally, the consistency of the mixture should resemble a cream.
• Hummus is made from hot chickpeas. This facilitates the mixing process with pasta and spices.
• If the beans are very boiled, do not bother removing the skins. A blender will help to get a homogeneous mass.
• Do not add spices in grains (cumin, coriander) to the dish. Dry in a frying pan and grind with a coffee grinder.
• Cooking chickpeas in water takes an average of 2-3 hours. Do not forget about mandatory pre-soaking for 10-12 hours. The ratio of water to chickpeas during cooking is 3: 1.
• Olive oil and lemon juice are important ingredients. Their goal is to balance and soften the rich taste of beans with spices and the bitter taste of sesame paste.
• Zira is a spicy Asian spice with a bright pronounced smell and pleasant aroma. Obtained from dried seeds of grass belonging to the parsley family. Often used in kebabs, shurpa and cooking lamb. If you didn’t get zira, use caraway seeds or a mixture of coriander, black and red peppers.

Interesting information

Hummus calorie content

Hummus is cooked in different ways, so the nutritional value (energy value) of a dish depends on the additional ingredients used (for example, eggplant, feta cheese, hot pepper, pine nuts). Average

. Often a puree mixture is used as a vegetable paste for sandwiches or a side dish for meat. This increases the total calorie content of food.

Benefit and harm

Middle Eastern food is gaining popularity in European countries and the United States, becoming a frequent guest at the table of vegetarians and people suffering from celiac enteropathy (a rare disease associated with the need to exclude pasta, flour products, products from rye, barley and wheat from the diet).

Moderate consumption of hummus helps to eliminate toxins, normalize blood sugar levels. The product contains manganese and iron, vegetable protein and essential fatty acids. Vitamins of the B-group (B1, B4, B5) are also present in the overseas dish, which favorably affects the activity of the brain, the functioning of the heart and the endocrine system.

Excessive use of chickpea puree becomes the cause of flatulence (increased flatulence in the intestines). It is not recommended to often eat hummus for people prone to gain extra pounds. Contraindication to use is individual intolerance to the ingredients, allergic reactions.

Hummus - A Classic Chickpea Recipe

• Chickpea - 200 g
• Tkhina - 2 tablespoons,
• Lemon - half,
• Olive oil - 2 large spoons,
• Garlic - 1 clove,
• Zira - half a teaspoon,
• Coriander, red pepper and salt to taste.

1. In the evening, I wash the beans several times and soak in clean water. This is an important cooking step. Without soaking, you have to cook chickpeas for a long time (3-4 hours).
2. Once again, my turkish peas and transfer to the pan. I pour water. I put to cook. The average cooking time is 120 minutes. Readiness determined by consistency. The beans should swell and soften.
3. Gently pour the broth into a separate bowl. Leave to cool.
4. I chop Turkish peas with a blender. Add some broth. Mix thoroughly.
5. I put chopped garlic and sesame paste in the mixture. Salt and add fresh lemon juice (half a lemon is enough).
6. I send the finished dish in the refrigerator for 1 hour to "ripen".
7. I serve classic hummus on a table with pita bread.

Bon Appetit!

How to Make Homemade Pea Hummus

An alternative recipe for delicious hummus without chickpeas (with peeled peas) and a mixture of black and white sesame instead of a special paste. It turns out not quite hummus, but no less original dish. Try to cook!

• Peas - 200 g
• Freshly squeezed lemon juice - 3 tablespoons,
• Sesame oil - 45 ml,
• White sesame seeds - 1 tablespoon,
• Black sesame seeds - half a teaspoon,
• Chili pepper - 2 pieces,
• Turmeric - 5 g
• Garlic - 3 cloves,
• Salt to taste.

1. In the evening I cook peas. I rinse in running water. I clean the damaged peas. Leave for 12 hours in clean water for soaking.
2. In the morning I get the beans. I put it in the pan. I pour water and close the lid. I turn on the burner on a slow fire. I cook for 90 minutes without adding salt. Peas should swell and become soft.
3. I send the finished product to the blender. Grind to a homogeneous consistency. I add lemon juice to pea puree (without lumps). Make sure that the lemon bones do not fall into the dish.
4. I turn to sesame dressing. Take a frying pan. I dry the white grains to a golden state. I do not use vegetable oil. I toss mashed sesame seeds and add sesame oil.
5. Finely chop the hot pepper and chop the garlic. I mix the vegetable mixture, seasoning with a pinch of salt, then add to the dish. I put a fragrant spice (turmeric). The final touch is black sesame. Thoroughly mix the cooked food with a spoon.

Useful advice. Adding Chilean pepper and turmeric reduces the shelf life of hummus. Better eat fresh. Bon Appetit!

A simple recipe for bean hummus in a home processor

The main component of hummus according to this recipe is ordinary canned beans, not Turkish peas whimsical when cooking.

• Canned White Beans - 2 cans,
• Tkhina - 3 large spoons,
• Garlic - 2 cloves,
• Lemon juice - 3 large spoons,
• Fresh rosemary (minced) - 1 small spoon,
• Salt - 5 g
• Olive oil - 10 ml
• Red ground pepper - 5 g,
• Paprika - to taste.

1. I chop the cloves of garlic and rosemary in a food processor.
2. At the second stage I add beans and other products.
3. While mixing the mass, gently pour the olive oil.
4. I put the finished hummus in a glass dish. Cover, send to the refrigerator for several hours.

How to cook canned hummus with eggplant

• Eggplant - 500 g
• Canned Turkish Peas - 420 ml (1 can),
• Garlic - 1 clove,
• Tahini - 2 large spoons,
• Olive oil - 60 ml,
• Lemon juice - 2 large spoons,
• Black pepper, salt to taste.

1. My eggplant, cut into large pieces.
2. I heat the oven to a temperature of 210 degrees.
3. I pour olive oil on a baking sheet. I spread the eggplant slices in an even layer. Add salt and pepper. Bake for 15 minutes at set temperature.
4. I open a jar of canned chickpeas. I drain the water, wash it and put it in a deep bowl.
5. I pour in lemon juice and olive oil. Spread sesame paste and peeled clove of garlic. Grind in a blender.
6. Add baked eggplant to the bowl. Beat until smooth.
7. I put the finished hummus in glass jars. I keep in the refrigerator, covered with a lid.

Hummus Recipe with Avocado

A light sweet taste and an oily consistency of ripe avocado diversify hummus and add originality to the dish.

• Chickpea - 200 g
• Avocado - 1 piece,
• Lemon - half the fruit,
• Garlic - 2 cloves,
• Zira - 5 g
• Olive oil - 1 teaspoon,
• Sea salt to taste.

1. I wash the peas. I leave it overnight in the water.
2. I cook for 2-3 hours until the chickpeas are softened. Part of the finished broth is poured into a separate bowl. I catch Turkish peas.
3. I clean the avocado, remove the stone. I cut into small pieces.
4. Zira grains keep in a hot pan for 1 minute. I shift to a separate saucer.
5. Add olive oil to the pan. Finely chop the garlic and fry.
6. Spread the ingredients in a blender. Salt, squeeze the juice from the lemon, put a few tablespoons of chickpea broth. I whip.

Serving a dish with rye bread. It turns out very tasty and healthy.

What do hummus eat with?

Chickpeas puree is served in a hot and cold state, used in the preparation of sandwiches, for stuffing eggs, dressing salads.

In eastern countries, food is served as a sauce for pita bread and pitta (unleavened bread). In North America, hummus is eaten with toasts and even chips.

On top, chickpea paste is decorated with fresh herbs, seedless olives, lemon slices.

Hummus is gaining popularity among vegetarians due to its high nutritional value, the content of healthy vegetable protein and good compatibility with vegetables. At the same time, the Asian dish is in good harmony with meat.

Watch the video: HOW TO MAKE HUMMUS 5 ways, healthy & easy (May 2024).