Hummus is a common Middle Eastern pureed cold snack made from chickpeas (lamb peas) with tahini - sesame paste. Often quite spicy. Always - a very delicate, homogeneous consistency, slightly oily. What distinguishes it from ordinary chickpea puree is precisely this tahini and a special set of spices.

The classic recipe includes chickpeas, sesame paste or ground sesame, lemon juice, olive oil, garlic and spices. Traditional spices used here include cumin (jeera), coriander, and red pepper.

Although, it seems to me, the composition and ratio of spices is a matter of taste. When I made hummus for the second time, I couldn’t resist adding a spoonful of sweet pariki, a drop of fenugreek and fresh parsley. I will say right away - I was not disappointed. The recipe for making hummus turned out to be quite simple. I confidently added a dish that was new to me to my culinary assets.

• Chickpeas – 200 grams
• Sesame paste (tahini) or ground sesame – 1-2 tbsp. spoons
• Lemon (juice) – ½ pc.
• Olive oil – 1-3 tbsp. spoons
• Garlic – 1-2 cloves (preferably without the “evil” middle)
• Spices (jeera, coriander, red pepper) – ½ tsp.
• Salt - to taste

And also, if desired and in the mood, you can add paprika, replace olive oil with any vegetable oil, and replace sesame seeds or sesame paste with a couple of toasted walnuts. We will, of course, deviate from the classic hummus recipe, but you will definitely like the taste of the dish. I say this with confidence because I made the version with walnuts. I have one member of my household, or rather a child, who ate too much tahini halva as a child, and he has a complete intolerance to sesame. So I make a portion with nuts especially for him. I tried it myself, I really liked it, the taste is different, of course, but it turns out very well!

First of all, you need to boil the chickpeas. To do this, you need to rinse and soak for several hours, or better yet, overnight. Chickpeas are the hardest legume. Therefore, if you do not soak it, you have to cook it for more than three hours.

I came across advice on the Internet that you can soak chickpeas with the addition of baking soda to speed up subsequent cooking. I haven’t tried it myself and I won’t advise you, I know that soda, with prolonged contact with legumes, destroys many beneficial substances.

Boil soaked chickpeas in fresh water for about one hour. We determine readiness by taste; the chickpeas should become soft.

We drain the broth, but do not throw it away - we will need it later.

Grind the cooked chickpeas with part of the broth in a blender or pass through a meat grinder with small holes until smooth.

Next, mix the chickpea puree with salt, garlic, lemon juice, spices and sesame paste(it's called tahini or tahini). If we don’t have such pasta in stock, don’t be upset, we’ll prepare it ourselves.

To do this, take 2-3 tbsp. spoons of sesame seeds, fry them until golden brown in a dry frying pan and grind them in a coffee grinder or blender. If you mix in a blender, then pour 1 tbsp into the sesame seeds. a spoonful of vegetable oil.

Zira (cumin) can also be dried in a frying pan and crushed in a mortar or coffee grinder.

I advise you to add spices, lemon juice and sesame paste little by little and adjust the amount to your own taste. Some people may prefer hummus with more lemon juice or oil.

It is advisable to keep the finished hummus in the refrigerator for at least an hour so that all the ingredients “make friends” with each other.

Recipe 2: How to make hummus (with photo)

• 250g chickpeas
• 2-3 cloves of garlic
• 1 tbsp lemon juice 1 tbsp sesame tahini / tahana / (recipe below)
• 1 small onion
• 200ml olive oil
• ½ tsp cumin

Pre-soak the chickpeas in cold water for several hours, then pour out the water in which they were soaked and add fresh water. Cook. I cooked for 2 hours, but you may be able to do it faster. You can also find canned chickpeas, this will save you time.


After you have cooked it, remove the chickpeas from the water. Don't throw away the water from under the chickpeas; we'll need it.

Chop onion and garlic

Pour half of the olive oil into a saucepan and lightly fry the onion in it until transparent, add the garlic and fry for literally 5-10 seconds. , add chickpeas and fry again for 10-15 seconds

Remove from heat, add tahini, cumin, lemon juice, and remaining olive oil.

Beat with a paster or blender until smooth, adding a little at a time from the water that we left after boiling the chickpeas. Use it to adjust the thickness of hummus.


When the hummus is ready, put it in a container, I use an ordinary plastic container with a lid, pour olive oil over the hummus and you’re ready to eat!

How to make tahini for hummus at home

I know that it is problematic to buy tahini paste, because... it is not sold everywhere. I offer a recipe for homemade tahini, which is no different from the factory-made one.
So,
Lightly dry 2 cups of sesame seeds in the oven so that the color does not change, cool.
- 1/5-¼ cup vegetable matter. oil (any kind, but odorless).

Place sesame seeds in a blender with a metal blade, add a little oil, process until a paste is obtained, about 5 minutes. If necessary, add oil until you get a soft paste, it should be like condensed milk.
Yield: approximately 1 cup. Store in a tightly closed jar in the refrigerator.

Recipe 3: How to Make Hummus with Butter

Grind boiled chickpeas (chickpeas) with: a clove of garlic, yogurt, ghee, tahini, caraway seeds, salt, pepper, lemon.

1. ghee - I didn’t melt it on purpose, but simply added half a pack to the boiled peas and waited until it melted. In principle, everyone does the same with mashed potatoes.

2. cumin - I wouldn’t have thought about it in connection with hummus, but it fits in like home... although I don’t like it.

3. served simply dumped on a plate and sprinkled with herbs (parsley-cilantro).

4. Cholesterol levels here are off the charts, which sets our traditional hummus with lemon and olive oil apart.

Recipe 4: Sprouted Lentil Hummus

Have you learned how to sprout lentils? Try this unusual dish! There will be something to surprise you 😉

200 g sprouted lentils (or mung bean)
1 tbsp. sesame seeds (or sesame flour)
2 tbsp. unrefined oil
¼ tsp. asafoetida (can be replaced with garlic)
a few basil leaves
1-2 pinches of dried sage
½ tbsp. curry
sea ​​salt to taste

— First grind the sesame seeds in a blender (the blender cup should be dry)

— Add all the ingredients and chop.

— Serve with vegetables (pepper, tomato...) or lettuce.

Recipe 5: Sprouted chickpea hummus (raw)

Hummus is a national Jewish dish; in Israel everyone eats it with it. I also succumbed to the general mood, but I like it better from sprouted chickpeas.

You will need 250g of sprouted chickpeas (soaked in water for a couple of days; the water must be changed periodically). You can soak it only overnight, it will not germinate yet, but it will already swell, this will also work.

A little celery, green onions (I took as much as in the photo), lemon, tahini - half a glass (if not, just sesame seeds), garlic if desired, who needs salt. If you have cumin or coriander, it will go very well here! More black pepper.

Blender everything and you're done! You can eat it with vegetables, with live bread, or if you eat bread, try it with bread, here everyone eats it with pita bread. My favorite is the one with bell pepper! Served with olive oil and paprika.

Spices for hummus

At the very least, black pepper. But any Israeli housewife here will only sniffle: it’s boring! After all, there is also cumin (aka cumin), savory (not to be confused with thyme), ground dried ginger, ground chili pepper, coriander, paprika!.. And who’s stopping you from putting a little cumin in there, for example? Or a couple of teaspoons of whole sesame seeds? Or even take za’atar, a popular spice mixture in Israel. It is based on za'atar (a type of oregano, close to marjoram or hyssop), sesame and thyme. It comes with sumac, barberry, coriander... It goes perfectly with any legumes (lentil soup, pea porridge), so it has a perfect place in hummus.

Spices in grains (coriander, cumin, cumin, sesame...) are best first lightly heated in a dry frying pan. And then grind in a mortar or grind in a coffee grinder. Dry herbs (oregano, marjoram, savory...) can also be heated a little, but only a little, so that the unnecessary smell of burnt grass does not appear.

By the way, fresh herbs will also work: parsley, dill; not canonical, but interesting - cilantro. Just grind a little and very well.

What do you eat hummus with?

In the Middle East, it is eaten with flatbread, just as we would eat eggplant caviar or bean pate on bread. Only the hummus is scooped into a piece of flatbread from the plate on which it is served, and not spread on bread, like caviar pate on a sandwich. And unlike vegetable caviar, which is usually eaten cold, hummus can be served hot, warm or well chilled.

In Turkey, olive oil is mixed into hummus, while in other countries it is poured over the hummus when serving. You can also pour it into hummus. Just like mashed potatoes: you can stir butter into the mashed potatoes and drizzle with butter when serving.

In Lebanon, they only lightly drizzle with olive oil when serving; there, hummus is not oily at all, except for the fat from the sesame seeds.

In Syria, hummus is prepared with cumin and sprinkled with pomegranate seeds when serving.

In Yemen, hummus is flavored with the lemon-spicy spice za-atar: a mixture of sumac, oregano, thyme, sesame and salt (something like this)

As for Europe and America, hummus has also conquered the world and become a familiar food for non-Arabs, just as Italian pizza, the American Big Mac and Mexican salsa once conquered it. Busy mothers in the US and Canada easily serve their children a jar of hummus with pita bread for breakfast and all that (hummus from the refrigerator, pita bread from the toaster). Nourishing, nutritious, damn tasty. Anything is better than “dry porridge” from a cardboard box or cracking bread with sausage and processed cheese.

Nutritional and biological value of chickpeas

In any living organism, the process of metabolism continuously occurs. Some particles are destroyed, others are created. At the center of this dialectical process is protein, which carries out metabolism - the basis of all life of a living organism.
Protein is the main building material necessary for the growth of any living organism. That is why people have long cultivated a large number of plants that produce protein, which is used directly for food and serves as a building material for animals to create meat, milk, etc.

Chickpea proteins are a complex complex of individual proteins differing in molecular weight, amino acid composition, nitrogen, phosphorus, sulfur content, and other properties, grouped into several fractions of different solubility. They dissolve well in water, and in a 0.05% solution of hydrochloric acid their solubility reaches 90%. Chickpea protein is close to animal protein: almost the same composition of amino acids, which are in the optimal ratio.

Chickpea seeds have a fat content of up to 8% and are characterized by the presence of fatty acids. The most important of them are linoleic and oleic. They are necessary for humans to carry out growth processes and various physiological functions...

In leguminous crops, the carbohydrate content ranges from 26% in soybeans to 60% in chickpeas. Chickpea carbohydrates, especially glucose and fructose, serve as a source of energy. The seeds are rich in sucrose and galactominose galactosides contained in the endosperm.

Chickpea grain is rich in vitamins and mineral salts. 100 g of grain contains vitamins: A-0.19 mg; B 1-0.29 mg; B 2-0.51 mg; B 6-0.55 mg; C-3.87 mg; PP-2.25 mg.

Chickpea grains contain a significant amount of mineral salts. Thus, the average content of microelements in mg is: potassium - 968, calcium - 192, magnesium - 126, sulfur - 198, phosphorus - 446, aluminum - 708, boron - 750, iron - 967, selenium - 28, zinc - 2100, etc. In terms of selenium content, chickpeas rank first among all leguminous crops. Chickpeas are a good source of pyrodixin, quinthenic acid and choline. Germinating seeds contain more carotene, tocopherol, and vitamin C. (Website "Yummy").

This recipe is part of the "Cooking Together - Culinary Week" campaign. Discussion of cooking on the forum -

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I use ready-made chickpeas in their own juice (370 ml - dry chickpea weight 240 g). If you choose a high-quality product, as I did, then no one will guess that you didn’t cook these chickpeas. Many people do not want to start the process for two days with preliminary soaking of chickpeas, then boiling them for many hours. It is for such readers that my recipe is made. Please note that if your chickpeas already contain salt, then you should add salt to the finished hummus only at the very end if necessary. Place the chickpeas in a large, deep bowl and rinse under warm running water. At the same time, lightly rub the chickpeas between your palms (without strong pressure) so that the white outer shell comes off. Some consider this procedure optional (“it will grind” - no one will notice). But, believe me, this affects both the color and taste of the finished dish. The operation is completely simple; after 30-60 seconds of working with your palms, the white “husk” can be easily collected from the surface of the water. It is for this purpose that the dishes must be deep: the heavy chickpeas will rest at the bottom, and the light husks will float into the sink during the process of “light grinding” and mixing. During this cleaning process, a whole bowl of white husk will come off. Place the washed chickpeas without the outer shell in a colander to drain excess water. The hardest part of the job is done!

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Place the prepared chickpeas in a blender container. I have an immersion blender, so next I add all the ingredients to the mixing bowl. Add 100 ml to chickpeas. broth or water and beat well. If we were cooking our own chickpeas, we would use the liquid left over from cooking them to create the right puree consistency. Because we use chickpeas from a can; it’s good to use hot (low-fat!) meat or vegetable broth without salt. But it is quite acceptable to use just warm boiled water. We intentionally add only half of the stated liquid at first, so that at the end of cooking we can adjust the consistency with the remaining amount. If you do not add liquid, the chickpeas will turn out very dry when mashed. The mashed chickpeas will absorb a lot of the liquid ingredients, but don't forget that we will also have oils, lemon juice and tahini. At this stage you will already have a paste. Try it to get a taste of chickpeas.

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Add all the tahini paste and ground paprika to the beaten chickpeas. You can add all the unground seasonings to the blender jar at once, but my immersion blender doesn’t do a very good job of grinding cumin and other “little things.” Therefore, I first grind garlic, fresh mint, cayenne pepper and cumin in a mortar. Thus, at this stage, add all the seasonings that you have chosen to the chickpeas. And most importantly, try it: maybe you think there’s not enough garlic or you want to add more cumin or spice? Try it! Paprika will add both flavor and a beautiful reddish hue to the finished paste. Adjust the amount of hot pepper depending on your taste for spiciness: from a small piece to three pods. If you use cayenne pepper powder, then from a few grains to a confident pinch. Many people do not add hot pepper to the pasta at all, but only serve it in a separate cup. If this is breakfast, the amount of garlic can be reduced to a minimum by removing the “evil” core, or eliminated altogether. Someone will tell you that without garlic at all it won’t be hummus, so be it: but you will have a wonderful dish for breakfast. Moreover, Hummus is nothing more than chickpeas themselves!

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Adjust the consistency of the hummus with the remaining liquid (water or broth). The finished hummus should have the consistency of weak sour cream (like regular 20% fat sour cream from the store). Next, we continue to punch through the mixture, adding olive oil in a thin stream. Lastly, without stopping the whisking process, pour in lemon juice in a thin stream. Taste: Lemons vary, so you may need more or less lemon juice each time you make hummus. By the way, some argue that olive oil is not added to real hummus, but is only sprinkled on top when serving. For me, the butter is what gives hummus its smooth texture.

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Cooking time: 5 minutes | Total time: 2 hours +
Servings: 2 (persons) | Calories: 180

Ingredients

• 100-110 g dry chickpeas
• 25-30 g tahini paste
• 2 cloves garlic
• 3-4 tbsp. spoons of lemon juice
• 2 tbsp. spoons of vegetable oil
• ½ teaspoon paprika
• ¼ teaspoon cumin
• salt, pepper - to taste

Preparation

Big photos Small photos

I prepare all the ingredients. In addition to chickpeas, a mandatory ingredient in hummus is sesame paste - tahina, or tahini. The paste is sold in stores, but lightly fry and chop the sesame seeds with a small amount of oil (for 100 g of sesame, half a glass of vegetable oil). It is tahini that gives hummus its recognizable nutty flavor.

To balance the rich sweet taste of peas and tahini, be sure to add a little lemon juice. The smooth consistency of the sauce is ensured by vegetable oil.

Spices. In addition to salt and pepper, garlic, paprika or red hot pepper, coriand, and cumin are added to the chickpea and tahini puree. You can experiment with spices.



Chickpeas take a very long time to cook. To speed up the process, soak the peas overnight in cold water. Take 1 to 4 water, even more. The chickpeas will double in size while soaking. In the morning, drain the water, pour fresh water over the peas and put on the fire to boil. Sometimes baking soda is added to water to soften hard water (if it is hard). I never do this and haven't noticed any problems.



Cook the chickpeas for 1.5 hours, but it is better to check their readiness from time to time. To make hummus, it is better to overcook peas than to undercook them., otherwise it will not grind well and will not turn into a smooth, uniform paste.

Check the readiness of the peas by crushing them with your fingers - they should become completely soft. The water will boil away while the chickpeas are cooking, but do not throw out the rest, as you may still need it to slightly adjust the thickness of the sauce or for other purposes ().



Transfer the peas to a blender bowl. Send the peeled garlic there too. It's great if you took the time to bake it, then its taste will be milder.



Puree the mixture and then add the tahini, oil and lemon juice. If necessary, add some chickpea water left after boiling the peas.



Now it's time to season the hummus. I recommend that you do not use ready-made spice powders such as cumin and coriander, but grind them in a mortar along with black pepper and paprika. Pepper will make the appetizer piquant, paprika will give it a pleasant color, and cumin and coriander will fill it with a magical aroma. Instead of regular ground paprika, you can use smoked paprika, the taste will be more interesting. I sometimes add lemon zest to seasonings.



Season the hummus with spices and salt.



Place the finished pasta in a small deep plate. You can decorate the dish with herbs - for example, cilantro, and a pinch of paprika, or you can sprinkle with vegetable oil.

A great idea is to place pine nuts in the well made in the hummus.

How to make tahini at home. Lightly gild the sesame seeds in the oven on a baking sheet or in a frying pan - stir and make sure it doesn’t burn. Let the grains cool and pour into a blender. Gradually adding olive oil (1 tablespoon at a time), beat the sesame-oil mixture until creamy. Properly prepared tahini has the density of thick sour cream. You need to add just enough oil to get this consistency.

In the Middle East, hummus is a very popular cold snack. What is this, we will consider today. In Israel, Lebanon, Turkey and Syria, this dish is served as a sauce along with pita bread and pita bread, and in other countries it is eaten with chips or bread. Hummus is a snack made from chickpeas, sesame paste, olive oil, lemon juice, paprika and garlic. Recently, this dish has gained great popularity in vegetarian cuisine. It is especially appreciated by people who cannot eat foods containing gluten.

Composition of hummus

Hummus (we already know what it is) is made from chickpeas, which are pureed using a blender. Depending on its composition, the taste of the dish may vary. And it depends on the seasonings that are added to taste, as well as vegetables. Very popular additions to this delicacy are fried tomatoes, pumpkin puree, pine nuts, feta cheese and others. The food itself contains a lot of protein, fiber, iron, and so on. Let's look at several recipes for preparing this unusual dish.

Hummus: classic recipe

Very popular in eastern countries. It is prepared very often. This dish can be found in restaurants in many countries. Making it is not difficult and does not take much time.

Ingredients: five hundred grams of chickpeas, seven tablespoons of olive oil, six tablespoons of white sesame seeds, half a spoon of cumin, four cloves of garlic, four spoons of juice and spices to taste.

Preparation:

Hummus (classic recipe) is prepared as follows: chickpeas are soaked for twelve hours, adding a small amount of soda to the water so that they boil well. During this time, the chickpeas swell and absorb all the water. Then it is washed, poured with water at the rate of one to four (it should be completely boiled while preparing the puree) and boiled for two hours, periodically skimming off the foam that forms. Meanwhile, prepare the dressing.

Preparing the dressing

Zira is fried until a characteristic smell appears. Then add sesame seeds and dry the seeds over high heat for five minutes, constantly shaking the pan. It should become golden in color, but not dark. Then it is cooled. Grind the mixture well, add oil and beat with a blender until the consistency of thick sour cream.

Preparing snacks

Next we prepare hummus, the classic recipe for which we are considering. The finished chickpeas are removed. Strain the broth through a sieve, which must be poured into a separate container. Some of the peas are poured with oil and sprinkled with salt. The remaining legumes are ground in a blender, oil, two hundred grams of strained broth, sesame seeds and lemon juice are added.

Classic hummus is served garnished with herbs, paprika, and peas set aside along with pita bread. It can also be served as an independent dish or as an addition to various salads. Store it in a cold place for no more than ten days.

Jewish style hummus

Ingredients: three hundred grams of chickpeas, one hundred grams of sesame seeds, half a spoon of cumin, seven tablespoons of lemon juice, salt and spices, and herbs to taste.

Preparation:

Before preparing Jewish hummus, you need to sort out the chickpeas, wash them well and soak them in water overnight. After time, the water is drained, the chickpeas are peeled, filled with new water and cooked for two and a half hours. During this time, the beans should become soft. When they are cooked, pour the water into a separate container (you will need it later). Pour cumin and sesame seeds into a frying pan and fry for three minutes, stirring occasionally. Then they are ground in a coffee grinder. Add salt, garlic and butter to this mixture and beat using a blender. Then add chickpeas to this mass and beat again. Add pea broth to the mixture, add salt and spices, lemon juice and mix. Ready chickpea hummus is decorated with pine nuts and herbs. It is served both hot and cold.

Hummus with artichokes

Ingredients: one glass of canned artichokes, four hundred and fifty grams of canned chickpeas, half a spoon of lemon zest, three spoons of lemon juice, two spoons of olive oil, five spoons of tahini, as well as two spoons of chopped parsley, a pinch of salt, one fourth spoon of red pepper flakes, two cloves of garlic.

Preparation:

Homemade hummus with artichokes has a unique taste. This dish goes well with chips or vegetables.

So, the chickpeas are placed in a blender along with chopped artichokes, tahini paste, oil, garlic and all the other ingredients except the herbs. Whip this entire mixture until it becomes a thick paste. The finished dish is sprinkled with parsley and several artichokes.

When and how to eat hummus

Hummus (we already know what it is) is great for breakfast, so every housewife won’t have to rack her brains over what to cook for her household. This is due to the fact that the dish is endowed with many beneficial properties. At breakfast it is served with fresh bread; pita bread, crackers or chips are also good.

If hummus is served for lunch or dinner, it is complemented with fresh or canned vegetables or meat. This dish goes perfectly with steak or barbecue. It acquires an unusual taste if it is laid out on a large plate, in the middle of which fried mushrooms or meat are placed.

Hummus, the photo of which is attached, is a nutritious product that contains only natural ingredients. No flavorings or food additives are used in its preparation. This dish is very popular in dietary cuisine, as it contains a low amount of cholesterol. Regular use helps lower blood sugar levels and prevents the development of heart disease. After consuming this product, you will feel full, which lasts for a long time.

Green hummus (American version)

Ingredients: one third of a glass of basil leaves, four hundred grams of boiled chickpeas, one can of canned beans, three tablespoons of olive oil, four cloves of garlic, two tablespoons of juice and pepper to taste.

Preparation:

Before preparing hummus, you need to blanch the basil leaves for twenty seconds and immediately cool them in ice water, dry them and place them in a blender. Add garlic, one spoon of lemon juice, vegetables, salt and pepper, and a little oil. Add oil little by little, continuing to beat. Then add lemon juice if there is not enough of it, but you don’t need to add a lot of it so that the dish doesn’t turn out sour. Place the finished puree on a large plate and serve with corn chips. If basil is not suitable for some reason, it can be replaced with parsley or cilantro.

Hummus with eggplant

Ingredients: five hundred grams of eggplant, a pinch of ground black pepper, four hundred grams of canned chickpeas, one clove of garlic, sixty grams of olive oil, half a spoon of salt, two spoons of tahini, two spoons of lemon juice.

Preparation:

Prepared eggplants are cut into cubes, mixed with salt and pepper, oil, placed on a baking sheet and baked for twenty minutes. Place canned chickpeas in a blender, after draining the water, add cooled eggplants, and beat until pureed. The finished dish is transferred to a bowl and served, garnished with herbs if desired. Store it in a cold place for no more than ten days.

Finally...

Now we know that we can make hummus for breakfast. What this is, oriental cuisine knows well. However, recently, a dish made from chickpeas, tahina and olive oil has become very popular in many countries around the world. Both adults and children loved him. There are many options for its preparation, but the composition must include the following ingredients: chickpeas, sesame paste, lemon juice and olive oil, garlic and paprika. This dish goes well with raw vegetables, meat, mushrooms, fresh bread, crackers or chips. Be that as it may, this tasty, unusual oriental delicacy has won the hearts of many residents of different countries of the world, so they enjoy preparing it.