Hummus - Not just another dip

"Pureed Chickpeas" probably does not sound that appetizing, but if you add lemon juice or vinegar, tahini (sesame see butter), garlic and olive oil, you have hummus and that my friend is a totally different story.  Not only does hummus taste delicious, but it serves as an excellent replacement for some very high fat spreads and dips and packs a big nutritional punch.  Chickpeas, also called garbanzo beans, are one of the world's oldest cultivated foods.  The Middle Eastern region is thought to have created hummus hudreds of years ago.  Chickpeas, the main ingedient in hummus, are rich in fiber and protein.  They also contain vitamins and minerals such as folic acid (chickpeas tend to be higher in folic acid than other beans), zinc, and magnesium.

Beans in general have been linked to various health benefits, such as lower blood cholesterol.  They may also help prevent cancer.  According to the American Institute of Cancer Research, early lab tests show that three compunds in beans (saponins, protease inhibitors, and phytic acid) may help defend cells from the type of genetic damage that can lead to cancer.

Hummus also traditionally features tahini, which contributes some additional protein (3 grams per tablespoon) and fiber (0.7 grams per tablespoon) along with monounsaturated fat (3 grams per tablespoon).  Chickpeas and tahini both contribute fair amounts of calcium and iron, as well.

You can buy hummus already prepared at just about any market these days, and there are so many varieties to try.  I recently fell in love with Jalapeno Cilantro Hummus.  It is important to read labels because this seemingly simple food can quickly become less simple and less healthy when manufacturers start adding preservatives and using cheaper and less healthy oils than olive oil.  If you are going to buy instead of make, get a small enough container of the fresh stuff so that you finish it in a week or less.

10 Ways to Add Hummus to Your Diet

1. A spread on sandwiches and wraps instead of mayonnaise.  It gives you BIG flavor with less fat.
2. Hummus makes a delicious salad dressing if you thin it a bit with broth, water or wine.
3. A fantastic dip for raw vegetables instead of the higher fat and less healthy salad dressing dips.  You can make a beautiful tray by filling a bowl with hummus (pick your flavor: original, red pepper, jalapeno, etc.) and surrounding it with an assortment of vegetables like sugar snap peas, sliced cucumbers, zucchini, grape or cherry tomatoes, broccoli and cauliflower florets. 
4. You can spice hummus up by adding jalapenos and cilantro when you make it yourself or you can add a little of your favorite salsa for a delicious dip.
5. Use hummus as a spread for burgers instead of the traditional condiments like mustard, mayo or ketchup.
6. Make bruschetta more delicious and satisfying with hummus.  Top your bread with a bit of hummus before adding the traditional tomato bruschetta topping (tomato, garlic, olive oil, onion and basil).
7. Hummus is extremely easy to make.  Just pop the ingredients in the food processor and pulse for a minute.  It will keep in the fridge for about a week.
8. Serve hummus with whole grain crackers, crisps or pita chips for a delicious appetizer or snack.  This is my kids favorite afteroon snack.
9. Spread hummus instead of cream cheese on your whole grain bagel for breakfast.  You could even top it with some sliced cucumbers and or tomatoes for a very delicious and healthy breakfast.
10. Hummus is a friend of falafel.  If you are a fan of falafal (fried or baked crispy balls made with chickpeas, bulgur, and spices), hummus is a nice condiment for falafal served as an appetizer or as a filler in a pita sandwich.

CHEERS!

Quick and Easy Hummus
Servings:  about 7 (makes 1 3/4 cup)

15.5 oz can garbanzo beans, drained
2 T lemon juice
2 1/2 T tahini
1/16th t cayenne pepper (optional)
1/4 t salt (optional)
1/4 t freshly ground pepper

In food processor bowl, combine garbanzo beans, lemon juice, tahini, cayenne pepper, salt and pepper and process until smooth.  Refrigerate hummus in covered container for up to 1 week.

Roasted Garlic and Red Pepper Hummus

Add'l ingredients:

1 small head of garlic

1/3 cup roasted red peppers

To roast garlic, preheat oven to 425 degrees.  With a serrated knife, cut 1/4 inch off the top of the garlic head.  Place on a sheet of foil and drizzle olive oil over top.  Wrap head in foil and bake in oven until garlic is golden (45 to 60 minutes).  Squeeze garlic gloves out and discard the skin.  you can also purchase roasted garlic in some markets if you prefer to skip this step.

Add roasted garlic and red peppers to processor bowl and follow recipe above.

Jalapeno Cilantro Hummus
Add'l ingredients:
1/2 to 1 fresh jalapeno, seeds and membrane removed
1/2 cup cilantro leaves

Be sure to wash hands carefully after working with jalapeno peppers.
Add jalapeno and cilantro to processor bowl and follow recipe above.

Spinach Artichoke Hummus
Add'l ingredients:
3 canned artichoke hearts
1/2 cup fresh spinach leaves
1/2  T lemon juice (additional)

Add artichoke hearts, spinach and additional lemon juice to processor bowl and follow recipe above.

Adapted from "Hummus - How Healthy is it?" by Elaine Magee, MPH, RD