H is for Hummus

Over the last decade, hummus has become a popular dip and spread. The options are limitless when it comes to hummus. Below are a couple simple recipes to try out.

Chickpeas (or garbanzo beans, the debate rages on) are a fantastic way to add vegetable protein and fat to your diet. Chickpeas are also high in fiber (so they’ll keep you fuller longer), folate, and manganese. Freshly made hummus lasts about a week in the refrigerator and is an inexpensive party treat, snack, or appetizer. While some people prefer to use dried chickpeas, I always buy canned because I never know when I’ll make a batch of hummus. We tend to run frequently so I always keep a few cans in the pantry. Pair with whole grain flat bread, celery, carrots, broccoli, cucumber, or even sliced radish!

Hummus

Ingredients
  

  • 2 cans chickpeas drained
  • 1 Tbsp tahini
  • 3 Tbsp extra virgin olive oil
  • 3 Tbsp fresh lemon juice
  • ½ tsp ground cumin
  • Salt to taste
  • 1 Tbsp minced garlic
  • 1 tsp cayenne pepper only if you like spicy
  • Water as necessary

Instructions
 

  • In a blender or food processor, combine all ingredients until mixture is a fine paste. Add a few tablespoons of water at a time as necessary to reach desired consistency.

Notes

Note: If you want to take this hummus to the next level, add the minced garlic and 1 Tbsp of olive oil to a pan. Sautee on medium low until garlic is browned. Add to hummus mixture and blend according to instructions.

I’m always looking for some simple, nutrient-dense snacks that will satisfy my afternoon hunger. Hummus is an easy go-to for me. It is packed with protein and fiber, and I love all the delicious flavor variations. I like to use hummus as a dip for pretzels, chips, or vegetables. I also use it as a spread for sandwiches or toast. The possibilities are endless with this tasty snack! I usually buy it already made from the store, but I decided to experiment with making it at home. It is extremely easy to prepare, especially if you just make a basic hummus without any add-ins. For this recipe though, I wanted to try my favorite flavor of hummus: roasted eggplant. I think I will be making it a home a lot more often!

Roasted Eggplant Hummus

Ingredients
  

  • 1-2 tbsp olive oil
  • 1 large eggplant 2 cups roasted eggplant flesh
  • 1- 15.5 oz can of garbanzo beans chickpeas, liquid reserved
  • ¼ cup tahini
  • 2 cloves garlic
  • Juice from one lemon
  • 1 tsp salt
  • ½ tsp pepper
  • ¾ tsp cumin
  • ½ tsp smoked paprika
  • Parsley

Instructions
 

  • Preheat oven to 450.
  • Slice eggplant in half, lengthwise. Score the flesh side, slicing diagonal lines about ¼ – ½ inch deep. You will end up with a crisscross pattern on the flesh.
  • Brush the eggplant flesh with olive oil and sprinkle with salt and pepper. Place flesh-side down on a foil lined baking sheet. Cook for about 30 minutes or until the skins easily give when lightly pressed. Set out until cool enough to touch.
  • Add garbanzo beans, tahini, garlic, lemon juice, salt, cumin, smoked paprika, and 2 cups of the eggplant flesh (discard the skins) into a food processor. Process until a desired consistency is reached. I added about 2-3 tbsp of the garbanzo bean liquid to get the consistency I wanted.
  • Top with chopped parsley and extra virgin olive oil to serve.

Blog contributors:

Shelley Palmer is a senior Food and Nutrition major at The University of Alabama. She aspires to become a Registered Dietitian working in long term geriatric care. As a military spouse, she has traveled all around the world with her husband. Shelley enjoys making kimchi from scratch, spending time with her dogs, and working as a cook at a Continuing Care Retirement Community. 

Recipe courtesy of Seena Curry. Seena is a dietetics student at University of Alabama and expects to graduate in December. She hopes to find a career as a Registered Dietitian that combines her passions for food, nutrition education, and serving her community. Seena is a hobbyist food photographer and has an Instagram dedicated to her favorite recipes (sc_balancedeats). 

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