Shlomi, our Bendybods coach , keeps surprising us. After mentioning to him how I’ve turned to Israeli food for healthy vegetarian options, he flicks me not one, but 3 delicious takes on the traditional hummus recipe.
Basic Hummus Recipe
Ingredients: About 1 pound of basic hummus paste
1/4 pound, (1.5 cups) dried chickpeas
1 medium onion, sliced into quarters (to add to the cooking water)
1/2 cup + 2 tablespoons tahini
About 1/2 to 3/4 cup of the hummus cooking water
1/3 cup (70ml) extra virgin olive oil
1/4 cup freshly squeezed lemon juice
2 medium garlic cloves
1 teaspoon ground cumin
1 teaspoon atlantic salt
1/2 black pepper
1/3 teaspoon dried hot crushed chillies
Step 1: Soaking
Wash the dried chickpeas under running water. Put in a bowl and fill with water to 3-4
times more than the grains height.
Soak the chickpeas for minimum 8 hours and up to 24 hours. Replace the water with fresh
water every 8-12 hours. If soaking is done during the summer and the kitchen is getting
warm, it will be the best to soak the grains in the refrigerator.
Step 2: Cooking
Pour the soaking water and place the chickpeas in a large pot, fill with fresh water till the
chickpeas are cover and bring to the boil. Add one olive oil teaspoon and the medium
onion, sliced into quarters.
Cook it for about two hours or two and a half over medium heat, check occasionally that
the chickpeas remains covered with water, and add water if needed.
You should mix every half hour to prevent from them sticking to the bottom.
Tip: In order to test the readiness of hummus, you can remove one grain from the pot and
press between your two fingers. If it easily crushed, the grain is ready !
Step 3: Cooling down
At the end of the cooking stage it is advisable to let the cooked chickpeas cool down in
the cooking water naturally, for 3-4 hours before filtering the chickpeas cooking water.
Do not throw the cooking water.
If time is short you can separate the grains immediately after the cooking, but it’s a duty to
let them cool down for at least 45 minutes.
Step 4: Blending
If using a stick blender add to the chickpeas 1/2 cup of the cooking water, olive oil, lemon
juice, garlic, cumin, salt, black pepper and chili powder, and grind.
If the mixture thickens and there’s hard grinding, add another 1/4 cup cooking water / drinking
water and continue to grind.
After achieving a fairly smooth paste, you can add the tahini paste and continue to grind
until getting a homogeneous mixture.
* If you use a food processor, grind all the ingredients with the chickpeas together.
Step 5: Tasting
In this stage you had better taste and check:
If the hummus is too thick, add more cooking water to it, if it is too dry, you can add olive
oil, if you wish the paste to be more creamy, tahini can be added.
The basic hummus ready!
Step 6: Serving
There are some suggestions for the hummus plate garnish:
Sprinkle a dash of paprika powder; drizzle olive oil; add some of the cooked chickpeas;
chopped fresh parsley, or any other Green Leaf; etc’
Variations – Divide the basic hummus prepared into 3:
1/4 thinly sliced capsicum
1/2 thinly sliced onion
Add the onion and capsicum to a third basic hummus mixture, grind until the new mixture
About 1/6 bunch parsley, finely chopped
1 tablespoon lemon juice
Optional: 1 tablespoon olive oil
Add the parsley, lemon juice and olive oil to a third basic hummus mixture, grind until the
new mixture is smooth.