1. Introduction
Chickpea with Tahini, often known as Homos bitahini or simply hummus, is a classic Middle Eastern dish that has garnered global popularity. Known for its creamy texture and rich flavor, hummus is made primarily from cooked chickpeas blended with tahini, lemon juice, garlic, and olive oil. This nutrient-dense dish is packed with plant-based proteins and is often served as a dip or spread, paired with pita bread, vegetables, or even as part of a larger mezze platter. Originating in the Levant region, hummus has become a staple in many diets due to its simplicity and health benefits.
2. Time
- Preparation Time: 15 minutes
- Cooking Time: 2 hours (if cooking chickpeas from scratch)
- Total Time: Approximately 2 hours and 15 minutes
3. Needed Equipment
- Large pot (for cooking chickpeas)
- Blender or food processor
- Serving dish
- Spatula or spoon
- Measuring cups and spoons
- Knife for chopping garlic
- Citrus squeezer (for lemon juice)
- Optional: garlic press
4. Tags
- Vegan
- Gluten-free
- Dairy-free
- Healthy
- Middle Eastern cuisine
- Plant-based protein
5. Serving Size
- Serves 4–6 people
6. Difficulty Level
- Easy
7. Allergen Information
- Contains sesame (from tahini), which may trigger allergies in some individuals.
- No gluten or dairy.
8. Dietary Preference
- Vegan
- Vegetarian
- Plant-based
9. Course
- Appetizer
- Side dish
10. Cuisine
- Middle Eastern
- Mediterranean
11. Ingredients (in tables)
| Ingredient | Amount |
|---|---|
| Chickpeas (cooked) | 2 cups |
| Tahini | 1/4 cup |
| Lemon juice (fresh) | 2 tbsp |
| Garlic (minced) | 2 cloves |
| Olive oil | 2 tbsp |
| Salt | To taste |
| Water (adjust as needed) | 1/4 cup |
| Paprika (for garnish) | 1 tsp |
| Olive oil (for serving) | 1 tbsp |
| Fresh parsley (optional) | 1 tbsp |
12. Instructions
- Cook the chickpeas: If using dried chickpeas, soak them overnight and cook in a large pot of water for about 2 hours until soft. Drain and cool. If using canned chickpeas, drain and rinse.
- Prepare the tahini mixture: In a blender or food processor, combine tahini, lemon juice, minced garlic, and salt. Blend until smooth.
- Add chickpeas: Gradually add the cooked chickpeas to the mixture, blending until smooth. If the mixture is too thick, slowly add water (or reserved chickpea cooking water) to achieve the desired consistency.
- Final touches: Taste and adjust seasoning. Add more salt, lemon juice, or garlic as preferred. Blend one final time to ensure smoothness.
- Serve: Transfer the hummus to a serving dish, drizzle with olive oil, and sprinkle paprika and parsley (if using) on top.
13. Preparation Tips
- For extra smooth hummus, peel the chickpeas after cooking by rubbing them between your hands or by soaking them in water.
- For a richer flavor, lightly toast the garlic in olive oil before blending.
- Adjust the amount of tahini based on your preference for creaminess.
14. Nutritional Information (in tables)
| Nutrient | Per Serving (100g) |
|---|---|
| Calories | 161 kcal |
| Carbohydrates | 14.3 g |
| Protein | 7 g |
| Fat | 9 g |
| Fiber | 3.5 g |
| Sodium | 375 mg |
| Calcium | 71 mg |
| Iron | 2.57 mg |
15. Tips and Tricks
- Use ice-cold water when blending the hummus for a fluffier texture.
- Add cumin for a smoky depth of flavor.
- If the hummus seems too bitter, try balancing it with a small pinch of sugar or honey (if not following a strict vegan diet).
16. Add-ons
- Top with toasted pine nuts, za’atar, or sumac for extra flavor and texture.
- Add roasted red peppers or sun-dried tomatoes for a different twist on traditional hummus.
17. Side Dishes
- Serve with pita bread, carrot sticks, cucumber slices, or radishes for a complete appetizer spread.
- Pair with other Middle Eastern dishes like falafel, tabbouleh, or baba ganoush for a mezze-style meal.
18. Improvements
- For a spicier version, blend in a small chili pepper or add a pinch of cayenne pepper.
- Try experimenting with different bean varieties such as black beans or lentils for an alternative take on hummus.
19. Save and Store
- Refrigeration: Store in an airtight container in the refrigerator for up to 5 days.
- Freezing: Hummus can be frozen in a freezer-safe container for up to 3 months. Thaw in the refrigerator overnight and stir before serving.
20. FAQ
1. Can I use canned chickpeas? Yes, canned chickpeas work well in hummus and save time. Be sure to rinse them thoroughly to remove excess salt and preservatives.
2. What if I don’t have tahini? You can substitute tahini with peanut butter, almond butter, or even omit it, though the flavor will be slightly different.
3. How can I make the hummus more creamy? Peeling the chickpeas or blending the mixture for a longer period will result in a smoother, creamier texture.
4. Can I make hummus without garlic? Yes, you can omit the garlic if preferred or substitute it with roasted garlic for a milder flavor.
21. Conclusion
Hummus with tahini is a versatile, nutritious, and easy-to-make dish that is enjoyed worldwide. Its rich history and vibrant flavors make it a beloved appetizer or snack in many households. Whether served as a dip, spread, or part of a larger meal, this plant-based dish offers both health benefits and delicious flavor.
