Hummus

Mediterranean food has always held a special place in my heart, and hummus sits right at the center of it all. As a child, my mom would whip up what we simply called “Garbanzo Bean Spread,” long before I ever knew it by its proper name. I remember when someone asked me if I ever tried hummus in college. I said, “No, I never heard of it.” Then they showed me the ingredients and I instantly thought, Oh! Garbanzo Bean Spread! This spread by any of its names is delicious and nutritious!

Hummus is wonderfully simple to make, yet brimming with nourishing goodness. With fiber-rich garbanzo beans, zesty fresh lemon juice, heart-healthy olive oil, creamy tahini, and fragrant garlic, each scoop delivers plant-based protein, good fats, and minerals like iron and magnesium. Its ample fiber supports healthy digestion and helps you feel satisfied longer, while the healthy fats may help lower bad cholesterol levels. Hummus is a wholesome alternative to heavy condiments and pairs perfectly with crisp veggies, warm pita, or as a delicious topper for salads. I often spread it generously inside a veggie wrap: fill a 12-inch tortilla with crisp lettuce or sprouts, fresh cucumbers, juicy tomatoes, and onions, then add a hearty layer of homemade hummus for a satisfying meal. Best of all, making it yourself means it stays fresh, pure, and free of unnecessary additives.

The humble garbanzo bean, also known as the chickpea, is a tiny legume with big benefits. It’s rich in plant-based protein, which helps build and repair muscles while keeping meals hearty and satisfying. Its high fiber content supports healthy digestion and steady energy throughout the day. Garbanzo beans are also a good source of important vitamins and minerals like folate, iron, and manganese. Read more about garbanzo beans in this article from Healthline!

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Samara’s Hummus

Ingredients

• 2 cloves garlic
• 2 cups (or 16 oz) cooked and drained garbanzo beans (chickpeas)
• Juice of one lemon
• 2 tablespoons tahini
• ½ teaspoon salt
• ¼ cup water (optional, for desired creaminess)
• ¼ teaspoon ground cumin (or to taste)
• 1 tablespoon olive oil (for drizzling or blending)
• 2–3 whole green or kalamata olives, diced or left whole for garnish

Instructions

1. In a food processor, pulse the garlic until finely chopped.
2. Add the garbanzo beans, lemon juice, tahini, and salt. Blend until smooth and creamy, adding water a little at a time until you reach your preferred consistency. If you like, you can also add the cumin and olive oil directly to the food processor for an extra creamy, well-blended spread.
3. Spoon the hummus into a serving bowl. If you didn’t add the olive oil earlier, drizzle it over the top, sprinkle with cumin if desired, and garnish with diced or whole olives for a burst of briny flavor.
4. Serve with toasted pita chips, fresh veggies, or as a flavorful sandwich spread.

Tip: A food processor works best for this, but a high-powered blender can also do the trick with a bit of patience.