Yummy Hummus!

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