Ever wondered how to make smooth hummus? Today is your lucky day!
Are you as obsessed with hummus as I am? I love the stuff and make it regularly. Hummus is high in protein, fibre, calcium and complex carbohydrates. It is such a healthy snack, breakfast, dinner, any meal really! I love eating hummus with seeded crackers & veggies sticks for a snack or on gluten free toast topped with cherry tomatoes & cracked pepper for breakfast.
How to Make Really Smooth Hummus
This recipe teaches you to make smooth hummus from scratch. It is THE creamiest hummus you will ever taste. There are two things that make this hummus so smooth. Firstly, I make you undergo the arduous (yet somehow, mind-numbingly enjoyable) task of removing the skins from each chickpea. This step is not essential but does help the hummus to be digested more easily (helloooo gut health) AND it is the main reason for its creaminess.
The second reason why it's sah creamy is because I get you to add in a little aquafaba. For those not up with the lingo, aquafaba is simply, chickpea liquid. The liquid that you would ordinarily pour down the sink when straining the chickpeas.
It is also really handy to have a high powered food processor or blender like a Vitamix or Ninja.
Is Hummus Healthy?
Yes. It absolutely is! Here's why. Hummus is:
- packed full of protein (thank you chickpeas)
- a complete protein (thanks to the combination of both chickpeas and tahini)
- high in fibre
- full of good, unsaturated fats
- high in minerals
Hummus is a great addition to a school or work lunchbox alongside some seeded crackers or veggie sticks. It also goes really nicely spread onto a sandwich or bread roll topped salad.
Not So FODMAP Friendly
Chickpeas aren't ideal when following a low FODMAP diet. For those of you playing at home FODMAP stands for:
F - Fermentable
O - Oligosaccharides
D - Disaccharides
M - Monosaccharides
P - Polyols
Essentially, a low FODMAP diet avoids certain foods that are highly fermentable and poorly absorbed by some people. This is a very common diet to follow for people with Irritable Bowel Syndrome.
Chickpeas are on the avoid list in a low FODMAP diet. However, if you are following this diet, I would advise chatting to your practitioner as removing the skins can make chickpeas a lot more easily digested.
Notes on Making Homemade Hummus
I like my hummus with plenty of lemon juice for some tang but you can add more or less lemon juice, depending on your taste. Start with juice from half a lemon, see how it tastes and add more if desired. If you add less lemon juice, you will need to increase the aquafaba content.
Always use a good quality sea salt as they contain more minerals and are far better for you then regular old table salt (which I would strongly advise avoiding).
If you're short on time then don't worry about removing the skins from the chickpeas. The hummus won't be as smooth but it will still be tasty.
You can mess with hummus in so many ways to create different versions. Try adding roast sweet potato, pumpkin or beetroot before blending, mix with avocado or throw in some different herbs and spices like paprika, cumin or coriander. Yum!
Searching for more chickpea recipes? Try these:
Quinoa & Crispy Chickpea Salad
Equipment
- food processor or blender
- Sieve
- small bowl
Ingredients
- 2 tins chickpeas
- 4 tbsp tahini
- 4 tbsp aquafaba (chickpea water)
- ¼ cup extra virgin olive oil
- 1 cloves garlic skins removed
- 2 lemons juiced
- sea salt to season
Instructions
- Drain chickpeas by pouring contents of tin into sieve over a bowl. Set aside aquafaba (chickpea liquid) for later.
- Tip the chickpeas onto a clean, unused tea towel and start removing the skins by gently squeezing each chickpea to pop it out of its skin. Repeat until all of the chickpeas have skins removed. This step is optional, however makes the hummus more easily digested and really smooth.
- Place chickpeas into a food processor as well as lemon juice, tahini, garlic clove, extra virgin olive oil, a pinch of sea salt and chickpea liquid.
- Blend on high until smooth and creamy. Taste test and add more salt if necessary.
- Pour contents into a serving dish and top with extra virgin olive oil if desired.
Notes
Nutrition
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