The word “hummus” comes from Arabic “himmas”, which means, “chickpeas.” The basic ingredients include, chickpeas, garlic, lemon, and tahini sauce. Hummus is a great source of fiber, iron and vitamin C.
I like to make hummus from scratch because it’s fresh, less salty, and overall, tastes better. I took a class from Cancer Project and they provided a handbook with recipes and tips for cancer survivors. Even though I’m not a part of the target population I was definitely interested in the food demonstrations. This class still applied to me since I do want to live and eat healthier and try to prevent cancer. These recipes are meatless and dairy-free.
I followed the recipe below and since it tasted so good, I brought it to a local Filipino Seventh-Day Adventist church as samples in one of my nutrition talks.
Roasted Red Pepper Hummus
Makes about 2 cups (8 1⁄4-cup servings)
- 1 15-ounce can garbanzo beans, or 11⁄2 cups of cooked garbanzo beans
- 1 tablespoon tahini (sesame seed butter)
- 1⁄4 cup lemon juice
- 3 green onions, chopped
- 1 tablespoon chopped garlic (about 3 cloves)
- 1 teaspoon ground cumin
- 1⁄2 teaspoon black pepper
- 1⁄2 cup roasted red peppers, packed in water
If using canned garbanzo beans, drain them, reserving liquid, and rinse beans. Place beans, tahini, lemon juice, green onions, garlic, cumin, black pepper, and roasted peppers in food processor or blender and process until smooth. Add reserved bean liquid, or if using cooked beans, water or vegetable broth, as needed for a smoother consistency. Recipe by Jennifer Reilly, R.D.
Please visit www.cancerproject.org for more information.
You can serve hummus with pita bread, vegetables, or use it as a spread in sandwiches. Be creative and eat healthy!