Healthy, Nutritious Mediterranean Hummus Recipes

Hummus is Mediterranean spread made from garbanzo beans (or chickpeas) and tahini (sesame seed spread). Hummus is high in protein, contains no transfat or cholesterol and is very nutritious and delicious. Here are recipes to make hummus. Hummus can be made in a variety of flavors and styles. Make hummus in the blender or food processor. Tahini is a main ingredient in most hummus recipes. Purchase tahini or make your own by toasting sesame seeds until golden brown and blending with olive oil. You can blend the tahini with the hummus if you make it from scratch.

Basic Hummus

one cup dry chickpeas (garbanzo beans) soaked in water overnight, or substitute one can of garbanzo beans (including juice)
two tablespoons tahini (roasted sesame seed sauce)
lemon juice to taste (about four tablespoons)
refrigerated or fresh crushed garlic (2 tablespoons or two cloves)
salt
olive oil

Greek Hummus: Prepare basic hummus and season with Adonis spices or crushed mint and parsley.

Roasted Red Pepper Hummus: Blend basic hummus with roasted red peppers (available in produce area with minced garlic or near pickles).

Italian Pesto Hummus: Blend basic hummus with pesto sauce in a three to one ratio: three tablespoons hummus to one tablespoon pesto sauce.

Vegetable Hummus Varieties: Many vegetables lend themselves nicely to a hummus blend. Chopped fresh tomatoes, summer squash, zucchini, watercress, mushrooms, carrots, onions, cauliflower, radish, turnip, rutabaga, pumpkin, artichoke, broccoli, spinach and cucumber make delicious, nutritious add-ins for hummus.

Alternatives to Chickpeas for Hummus: Hummus can be made with other beans besides garbanzo beans. Turtle (or black) beans, lima beans, butter beans, pinto beans, navy beans, kidney beans and even lentils can be used to make hummus. Hummus is adaptable to any palate.