First off? Why make your own hummus when it's so readily available and affordable? Once you make it, you'll find it's so easy to whip up, tastes delicious, and you can skip some of the junk that comes along in lots of those packages of hummus like soybean oil (genetically modified!) and sodium. Keep chickpeas and tahini on hand and you can whip up fresh hummus in a variety of flavors in no time.
I had previously posted my favorite recipe for hummus (below). I love it because it's got greens and you can adjust the amount of oil you include, to taste. You can even make it without the spinach and it's a delicious plain hummus (but why would you want to?) As much as I had cut back on the oil, however, I couldn't get it to taste great when it was totally oil-free . . . until now. I've also made it salt-free with a little trick that I learned from Chef AJ (who has a ton of delicious recipes that are free of sugar, oil, and salt - S.O.S.) by using low sodium miso paste as a sub for salt!
I have a pressure cooker that I use to cook dried beans. The advantage is that they are way cheaper, they have much less sodium, they don't come from cans that contain BPA, and I think that they taste a bit better. Have you checked the sodium level of canned beans lately- there can be over 1,000 mg/can! Thus far only Eden Organics has BPA free cans. Their canned beans also have only about 100mg sodium/can. The downside? Each can can cost more than $2. Fortunately, Whole Foods has started offering low sodium beans in tetra packs for a little more than $1. Cheaper, BPA free, & organic.
Here's my new favorite hummus recipe. The first night that I made this, I had only hummus and red pepper slices for dinner since it was so good!
No oil, No Salt, Greenie Green Hummus
(This recipe makes only a small batch)
- 1-2 Garlic Cloves (I like a lot of garlic and it fights the vampires, err, I mean colds)
- 1 Can/ Tetra Pak Low Sodium Chickpeas, drained and rinsed (about 1 1/2 C)
- 2-3 T Fresh Lemon Juice (or the juice of 1 large lemon)
- 1 T Tahini (ground sesame seeds)
- 1 t Cumin
- 1 t Granulated Onion
- 1 T Low Sodium Miso Paste
- Ground Pepper, to taste
- 1/4 C Filtered Water (or more for desired consistency)
- 1-2 C Fresh spinach, firmly packed (you can always use less, but I try to pack in as much as I can. Spinach has such a mild taste. Plus the green is so lovely ;-)
Use a food processor with an S metal blade. Put the garlic in the food processor and process until minced (stopping to scrape garlic if needed). Add chickpeas and start the processor while slowly adding the other ingredients down the feed tube. Stop occasionally to scrape down the sides. Add water and greens to combine and bring to desired consistency. Serve with fresh veggies or some seed crackers like Mary's Gone Crackers.
This hummus tastes best served fresh. After it's been refrigerated, the consistency isn't as creamy (due to the lack of oil).
Original Spinach Hummus Recipe
Makes a large batch!
- 3 large garlic cloves (more or less to taste)
- 2 (14.5 oz.) cans chickpeas (garbanzo beans) drain and rinse.
- 1 C firmly packed fresh spinach (or 1/2 C more for extra nutrition!)
- 2 T tahini (ground sesame seeds)
- 1/3 C lemon juice
- 2 t ground cumin
- 1 t salt
- Ground pepper to taste
- 1/4 C olive oil* (can use less or substitute with filtered water)
Use a food processor with an S metal blade. Put the garlic in the food processor and process until minced (stopping to scrape garlic if needed). Add chickpeas, spinach, tahini, lemon juice, cumin, salt, and pepper and process until smooth. Slowly add olive oil (*or water) through the feeder tube and continue to process until smooth. Serve with fresh veggies!