Hummus

Chickpeas are a good source of folate and protein. Folate is a water-soluble B vitamin that occurs naturally in food. Chickpeas are also very high in dietary fiber and thus are a healthy food source, especially as a source of carbohydrates for persons with insulin sensitivity or diabetes. They are low in fat, and most of the fat content is polyunsaturated. Chickpeas are also a significant source of calcium. Some sources quote it as equal to yogurt and close to milk. Chickpeas also contain high mineral content.

Hummus is a creamy puree of chickpeas and tahini (sesame seed paste) seasoned with lemon juice and garlic, and is a popular spread and dip in Greece and throughout the Middle East. Hummus is one of the oldest foods dating back to ancient Egypt.

You need

2 cloves garlic—roughly chopped
¼ cup lemon juice
¼ cup water
14 oz (400g) canned chickpeas (garbanzo beans)—rinsed and drained

(or 2 cups of cooked chickpeas (washed and soaked in water overnight)
½ cup tahini
1 teaspoon sea salt

Place all ingredients in a blender and process until smooth, scraping the sides occasionally.

Served with fresh or toasted pita bread, hummus makes for a great snack or appetizer. Tahini is an important part of the hummus recipe and cannot be substituted.

Variations: If you like a spicier hummus, add a small red chili (chopped), or try a little cumin for a more exotic variation.

Tip: Prepare extra quantities of this hummus—it can be refrigerated, covered, for up to 1 week and frozen for up to 3 months.