Hummus basic recipe

Makes about 2-3 cups

Ingredients:
1 420g can of chickpeas, drained and well rinsed.
2 tbsp of tahini
¼ cup freshly squeezed lemon juice
2-3 cloves of garlic
1 tsp ground cumin
¾ cup of water
2 tbsp olive oil
½ tsp salt
½ tsp black pepper ground


Method:
Place all the ingredients but only half of the water in a food processor and blend. Add more water if required to reach a creamy, well-blended consistency. Add more salt and pepper to your desired taste.


Chill in the fridge and when required, serve in a bowl with a drizzle of olive oil, and maybe add some lightly toasted cumin or sesame seeds.


Fantastic served with raw vegetable snacks, on oat crackers, with falafels, in a salad or mixed in with boiled eggs to make a healthy egg “mayo”.


Chickpeas are also known as garbanzo beans and are a large part of the Mediterranean diet. They are an amazing source of protein and dietary fibre, are low in both sodium and fat and are a great source of calcium, iron, magnesium, phosphate and vitamin B6. The high fibre content helps to control blood sugar levels, the calcium and minerals aid with bone health, the low sodium helps maintain a healthy blood pressure, and the high fibre keeps you regular and promotes a healthy gut.


Chickpeas are available ready soaked in cans or dried. If dried soak them in filtered water for 8-10 hours. Either way, make sure you rinse them well before use.