Looking back at the past, it seems everyone I've met has an obsession either for or against hummus. I like exposing myself to new foods with divided audiences, it usually means that you need to have a proper respect for the food to appreciate it. Like fine wines and Mexican restaurants, it all boils down to the precise ingredients and the method of preparation. Like no two Rieslings are alike, homemade hummus is hardly ever made the same way between chefs. This is why I decided to fly my internet first-class to the Middle East to get my hands dirty in this weeks "Food Adventure".
You never see anyone eat hummus without talking about hummus. The word is fun to speak, hear, and even type.
Hummus, hummus, hummus. Everyone's always spouting off about the health benefits, or excitedly announcing they've never tasted a particular ingredient in their particular dish before. Hell, I've typed two paragraphs about it without giving you the recipe yet. Hummus deserves the respect of everyone, if you just want plain recipes without the filler then
Let me Google that for you. If you want to understand why this dish is taking the United States by storm then read on.
The true origin of hummus is hotly debated by all Eastern cultures. The dish is as ancient as red wine, and everyone claims to have the most Orthodox method. It's a common side-dish or dip used through the Arabic nations, expanding past the Mediterranean into India. Somewhere along the lines of immigration and the internet, hummus made it's way into the hearts of millions of Americans. Fox news reports the following numbers in hummus popularity:
U.S. hummus consumption increased 35% over the last 21 months, with sales reaching nearly $300 million, according to Information Resources Inc., a market research company that analyzes the consumer packaged goods industry. Not a huge number compared to dips like salsa, but the growth is telling. In 2006, hummus was in12% percent of households, rising to 17% by early 2009. That’s due in part to the varieties now available like lemon, roasted garlic and roasted red pepper and to the fact that we’re getting more creative with it. We spread it on sandwiches in lieu of mayo or mustard, smooth it over fish or chicken, slather it on baked potatoes instead of sour cream and make it the main ingredient in vegetarian sandwiches.
Among the numerous health benefits, my eyes first targeted the Iron content of chickpeas. According to the FDA, one half-cup of chickpeas contains 10% of the daily Iron intake needed by Americans. Since most of my friends are female I try to keep the iron content high and the saturated fat count low, and chickpeas certainly fit the bill here. Paired with bread, hummus is also a source of complete protein which is the #1 goal for vegetarians. Hummus is also high in antioxidant vitamin E, as well as a good source of fiber when combined with whole grain bread. The nutritional benefits go on and on, let's get back to making it!
These are the ingredients I've chosen to use. All are available in the Nature's Market section at Kroger
Hummus starts off with pureed chickpeas. Chickpeas are the same thing as garbanzo beans, it's just a matter of location as to which name is used. In the Ohio Valley we like to keep things simple so chickpeas is what I'll be using. Hummus recipes will usually contain these basic ingredients in various quantities: Chickpeas, lemon juice, garlic, and salt.
The jury is divided on whether Tahini or Sesame Oil should be used to give hummus it's flavor. Tahini is essentially peanut butter made from sesame seeds, the pure oil is from pressed sesame seeds. Tahini has more saturated fat whereas sesame oil is mostly mono- and poly-unsaturated fat. I find that a mixture of them both is best, the tahini will give your hummus a little more "shape" and the oil means you have to use less tahini for the flavor. Mixing them is also great, because I'm not too fond of spending $6 on a jar of tahini. I'm happy when I can save money without compromising the integrity of a dish.
Before I clue you in on the next two ingredients, put away your bottled lemon juice and powdered garlic. Throw them away actually, because neither one have a place in the world of cooking. I've tried to make hummus with "easy" ingredients and yes, it was terrible. Bottled lemon juice doesn't blend as well, I find I always have a watery layer on the top that never blends completely. It takes 2 seconds to smash up a few cloves of garlic, and the phytochemicals in whole garlic is incomparable to any multi-vitamin.
That said, roll your lemon on it's side for 10-15 seconds before juicing it. Rolling it between your palm and the counter nets you a little more juice, and you'll want the juice from an entire lemon for each batch you make. Next remove 2-3 cloves of garlic from the fresh garlic I've coerced you (with love) into buying. Peel off all of the skin and then place it on your cutting board. Lay a large knife on it's side over the garlic and smack your hand against the knife. Again, LAY THE KNIFE ON ITS SIDE. I normally use one of those giant metal meat tenderizers, no sense ruining my knives.
Place one can of drained and rinsed chickpeas into a food processor. Rinse those puppies good unless you want to make a trip back to the store when you need bean-o. Add in a half-cup of water and your lemon juice. A medium lemon should give you slightly less than a third of a cup. Puree until you get a consistency of chunky peanut butter. Put in 3 tablespoons of tahini and a tablespoon of sesame oil and continue pureeing, you want your hummus to have a very smooth texture so don't worry about "over working" it. Add in a half-teaspoon of salt along with any other seasonings you may wish to add. I threw in a blend of crushed red pepper, Greek garden herbs, and two pinches of cinnamon. Puree until a smooth texture is reached.
This is the finished product, I sprinkled roasted sesame seeds over the top.
Taste the mixture before plating to see if anything else should be added. If you're satisfied then grab your pita bread and dig in! I've become fond of whole-grain rice crisp-bread. It's got a solid crunch without a crumbly graham feel. Garnish with roasted pine nuts or sesame seeds. Feel free to throw a sprig or two of cilantro on top to keep that Indian feel.
After making your own, you won't be able to go back to store-bought!
If you wanted to further boost the health benefits of this recipe, you could also add some ground organic flax seeds. Other than that, here's the low-down on how I've done it:
Recipe Name: Hummus
Origin: India - most likely
Ingredients:
1 can of chickpeas
1 unit of juice from a medium lemon
1/2 cup of water
3 tbsp of tahini
1 tbsp of sesame oil
2-3 cloves of
whole garlic
1/2 teaspoon coarse salt (Kosher is preferable)
Puree chickpeas, lemon juice, and water to a medium-smooth consistency. Add in tahini, sesame oil, garlic, and salt and continue to
puree until a smooth texture is reached.
Season to personal satisfaction.
Garnish with sesame seeds or pine nuts.
Refrigerate after use.
Why it's good:
This eastern dish is refreshing to our american diet of fat and sugar. By gaining an appreciation for hummus, you'll find yourself seeking more healthy dishes with exotic flavors.
Why it's good for you:
Hummus is low in saturated fat when you keep the tahini balanced out with sesame oil. The dish is high in iron, potassium, fiber, omega-3s and protein. Paired with bread it is a complete source of protein. The main health benefit of hummus is not what it contains, but what it can actually
displace from your diet. No more chemical-mayo that's been radiated to the point that it doesn't need refrigerated. No more miracle whip on your turkey sandwiches. And never again will you dip your chips in chemical dips and salsa you find at the grocery store. Hummus is an incredibly healthy option for people looking to add flavor and nutrition to their family's diet.
References:
http://simplyrecipes.com/recipes/hummus/
http://www.wisegeek.com/what-is-hummus.htm
http://www.ochef.com/235.htm
http://www.straightdope.com/columns/read/1898/who-invented-hummus
http://www.foxnews.com/leisure/2010/04/05/theres-hummus/
