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Healthy Homemade Hummus

Growing up, my grandma would make chickpea soup and I would jump through hoops to convince her that I didn’t need to eat it, I’d rather eat… well, let’s just say that I was a very picky eater growing up.

Many years later, I tried a creamy, citrusy and slightly salty dip that tasted so delicious and so foreign at the same time, that I could have never guessed it was made from chickpeas. It was hummus—pronounced ‘oohmoos’ in Spanish ;)

Ever since, hummus has been a staple in my kitchen. After buying hummus from the store for a while, I finally learned that you can make your own from scratch using fresh ingredients! It is so easy to make, more economical and much healthier. It’s a no brainer. Switching from store-bought to homemade hummus turned out to be a great move!

As you may know, chickpeas (or garbanzo beans), are a type of legume. Legumes are one of the healthiest foods you can add to your diet as they have buckets of fiber, vitamins and minerals.

If you’d like to go extra healthy, extra nutritious and extra delicious, try cooking your chickpeas from scratch. This approach ensures that the nutrients remain stable for better absorption, unlike the canned versions which are cooked at very high temperatures, altering or destroying the nutrients.

Never cooked beans from scratch before? No problema. I have an easy 4-step guide to show you How To Cook Beans From Scratch. Quick tip: one cup of dried chickpeas turns into three cups of cooked chickpeas, how’s that for affordability?

Now, the original recipe from ancient Middle East is a blend of chickpeas, tahini (sesame butter), olive oil, lemon, garlic and salt. After experimenting with a few tweaks to make it even healthier, the following has become my favorite homemade hummus recipe.

As always, before I leave you with the recipe, I’d like to share some of the benefits of cayenne pepper. This herb from Central and South America has such amazing properties you’ll be like “wow, what an awesome gift of nature!”

Benefits of Cayenne Pepper

  • Improves heart health, cayenne pepper is used for conditions of the heart and blood vessels including poor circulation, excessive blood clotting, high cholesterol and preventing heart disease
  • Great for digestion, including upset stomach, intestinal gas, stomach pain, diarrhea and cramps relief
  • Regulates blood flow, aiding the circulatory system; it is warming and dilating which helps equalizing the blood pressure in the arterial and venous system
  • Fights inflammation, a great herb for arthritis, diabetes, psoriasis, toothache, nerve and back pain
  • Alleviates allergies, muscle cramp, improving digestion, gives more energy and helps wound healing with minimal scar tissue
  • Fights the common cold and flu, clears mucus from stuffed up nose and congested lungs. Next cold and flu give it a try

As a side note, I skipped the olive oil altogether to make it less fatty, and it still comes out super creamy. Also, the cayenne pepper adds an extra kick, so if it’s a bit strong for you, feel free to skip it.

Homemade Hummus
Makes 2 cups
Preparation time: 15 minutes

1½ cup cooked chickpeas (or 1 14 oz can chickpeas)
2 tablespoons tahini (or sesame seeds)
2 tablespoons lemon juice
1 clove garlic
1 teaspoon cumin
1 teaspoon cayenne pepper
1 teaspoon sea salt
½  cup water

Put the hummus ingredients in a blender or food processor, with enough water to puree until smooth. Let it cool in the fridge for about 30 minutes and enjoy dipping with carrot, celery or cucumber sticks.

Now, I would love to know…

Have you made hummus before? What else do you include in your recipe?

Do me a favor and share your own insight or experience in the comments below.

Thank you for reading, watching and sharing!

xoxo

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  1. Mariam says:

    I love to add lemon zest to my hummus. Adds a extra lemony taste!

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