A few days back I was talking to a friend of mine, who asked me for some healthy recipe that even kids will like. My daughter loves to eat raw vegetables like carrots, celery and broccoli. But she likes these even more if there is a dip to go with them. Most of the store-bought dips or dressings are very high in calories and sodium and are thus not super healthy. But hummus is one of those dips that is very healthy and a good source of vegetarian protein. Since it is made with chickpeas, it is good source of fibre too.
Hummus is a middle eastern or Mediterranean dish made traditionally with cooked garbanzo beans or chickpeas. Garlic , olive oil, lemon juice along with tahini are added to the garbanzo beans to make a smooth paste that can be used both as a dip and a spread. Use it in sandwiches or wraps with your favourite stuffing or as a dip with vegetables or pita slices and you have a super healthy, very tasty and guilt free snack .
It is one of those dishes that can be made rather quick, about 15 min if you use canned chickpeas which is normally what I would do too. But this past week I was making another one of my favourite foods, black chickpea curry or kala chana and I decided to make black chickpea hummus. Black chickpea or Bengal gram has a much higher fibre content and lower glycemic index as compared to the garbanzo bean (and I just like it more than garbanzo beans anyway!) Since I had soaked and boiled black chickpeas already, I decided to make hummus with them. Even though the chickpeas are darker than garbanzo beans, it doesn’t change the colour of hummus (which doesn’t matter anyways).
I didn’t have tahini in my pantry, and I made mine from scratch I have included the ingredients for that in here as well. Since black chickpeas are not available canned, you do have to soak the dry chickpeas overnight and pressure cook them before making the hummus. You can use regular canned garbanzo beans instead of black chickpeas if you are pressed on time.
2 cups cooked black chickpeas/ Bengal Gram
3-4 cloves of garlic (depending on your taste)
2 tbsp olive oil
juice from 2 lemons about 1/4 cup
1/4 tsp ground cumin
paprika to taste
salt to taste
1/4 cup or so water
1/4 tsp parsley flakes for garnish
2 tbsp sesame seeds lightly roasted and ground into a paste with 1 tsp olive oil
In a blender add the tahini and the lemon juice and blend for about a minute, scrapping the sides, till it is smooth and creamy.
Add garlic, salt, cumin and olive oil and blend well.
Add the cooked chickpeas and run the blender again, scrapping sides to get a smooth paste.
If it is too thick, add water by the spoon till you get desired consistency.
Pour in a bowl and make a well in the middle and add sun dried tomato paste to it. Garnish with paprika and parsley flakes and enjoy with your favourite vegetables or pita.