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Yummy Hummus! May 22, 2010

Posted by nrhatch in Food & Drink, Vegetarian Recipes.

All the talk about food lately has inspired me to share a few versatile vegetarian recipes with you.

First up, hummus, a delicious Middle Eastern dip made from chick peas (also called garbanzo beans) which adds fiber, protein, and iron to your diet  in a crowd pleasing way.


Although prepared hummus is readily available in most grocery stores, whipping up a batch in a blender or food processor is quick and easy.  The result is a delicious and healthy dip to pair with raw veggies, pretzels, or tortilla chips.

Once the basic ingredients have been puréed into a smooth consistency, you can tailor the hummus to your specific tastes by adding other ingredients: black olives, roasted red pepper, artichoke hearts, spinach, feta cheese, fresh parsley.

Basic Hummus

1 16 oz. can of garbanzo beans (chick peas), drained and rinsed
2 cloves minced garlic
2 Tbsp. lemon juice
1/4 tsp. salt
1/4 small onion, chopped (optional)
2 Tbsp. olive oil (or substitute canola or vegetable oil)
1/4 tsp. dried red pepper flakes (or a couple of dashes of Tabasco)

Place all ingredients into a food processor and purée until you no longer see any chunks of onion or garlic.   Once smooth, add any “custom” ingredients like olives, and pulse to incorporate to desired consistency.  Chill for several hours to allow flavors to meld.

Spoon onto a serving platter, drizzle with olive oil, and serve with raw or blanched veggies:  carrots, celery, red pepper, broccoli, asparagus, snap peas, cucumber.

In addition to serving as a dip, hummus makes a wonderful spread for wraps and sandwiches:

Spread hummus on a softened tortilla, and add lettuce, salsa, grated cheese, red or green peppers, black olives, grated carrots, etc.  Roll tightly into a cigar shape, and slice in 3-4 pieces for serving.

If making ahead of time, roll tightly and wrap individually in Saran Wrap.  Later, just slice and serve.

Other Recipe Ideas:  Tribe Hummus Recipes


1. Barbara Gunn - May 22, 2010

Yum! Sounds really good and healthy I’m going to have to try this one.Thanks!

nrhatch - May 22, 2010

I adore plain ole garbanzo beans too. Just rinse a can of beans and refrigerate. Then add them to salads.

2. Tammy McLeod - May 22, 2010

Posthummus! I love it and you can keep adding ingredients and experiment like parsley and chives and red pepper and lentils and…

3. nrhatch - May 22, 2010

I agree Tammy. I love the combination you’ve described (parsley, chives, and red pepper).

I’ve never added lentils to hummus. Might do that next time.

Today, we had some lentil soup for lunch which was yummy. I almost always have lentils in my pantry to add to soups and casseroles.

4. wanderingfloridian - May 22, 2010

I love hummus, and have it every week. I’ve never thought about making it myself, but now I will! Thanks for sharing this.

nrhatch - May 22, 2010

I debated about posting this . . . now I’m glad I did. And I’ll share some other easy veggie recipes in the coming weeks.

Thanks for dropping by.

5. cindy - May 23, 2010

A staple in our home.
By the way, some years ago I had a brush with depression. While researching the dreaded business, I discovered research that proved nuts, beans and pulses to be a champion weapon against the blues.

nrhatch - May 23, 2010

Good to know ~ I’ve battled depression most of my life, contemplating suicide for the first time at the age of 17.

Life is incredibly hard when we’re battling both the negativity of the world and the negativity in our head.

We eat lots of nuts and beans ~ maybe that’s why I’m happier now. : )

BTW: What are pulses?

6. Joanne - May 23, 2010

I have made th a lot before and I love it… But is it just me, or does this tend to bloat and make you gassy…? How can I avoid that? Maybe I’m eating too much of it…???

nrhatch - May 23, 2010

Ha! Maybe take BEANO before indulging?

Beans, beans, food for the heart
The more we eat . . . the more we F _ _ T

Beans, beans, the magical fruit
The more we eat . . . the more we T _ _ T

: )

7. Joanne - May 23, 2010

How did I know you would say, BEANO…?
And since I haven’t indulged in my 5 minute-limit of foolishness today, can I fill in those blanks…? You know I want to…!

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