- vitamin B6
- vitamin E
The basic recipe I use is as follows:
1/2 cup of cooked chickpeas (I use dried chickpeas which I soak overnight then simmer for 60 minutes and then drain. You can use a can of chickpeas if you prefer)
2 tbsp tahini
2-3 tbsp lemon juice
1-2 garlic cloves
1/2 cup olive oil
Place the chickpeas in a food processor and process until smooth
Gradually add the olive oil until you get the consistency you desire
Add the lemon juice, tahini & garlic and process to mix
And that is your basic hummus. It freezes well for up to a month, so you can portion it out and freeze for later use.
Now for the fun part. There are so many other things you can add to hummus - here are some of my faves:
- Roast a red capsicum then add to the food processor with the other ingredients. Reduce the amount of oil in the recipe by 1 tbsp, adding it back if necessary to create the right texture.
- Add a handful of lightly steamed spinach to the food processor when blending the ingredients.
- Stir ground cumin into your prepared hummus, or top with sweet paprika.
- Replace the chickpeas in the recipe with white beans (like navy beans) or black beans.
- Add 1/4 cup to 1/2 cup pureed sweet potato or pumpkin to the blender whilst mixing the ingredients.
- Add natural yoghurt to the blender for extra creaminess and extra calcium!
- Add 1 or 2 chopped, cooked beetroot to the hummus and blend well. This produces a fantastic pink hummus that may attract even the pickiest eater!
- Stir a little curry powder into prepared hummus for a unique and surprisingly good zing of flavour!
(Thanks to http://www.homemade-baby-food-recipes.com for all the extra hummus ideas!!)