This is a classic recipe for hummus. Every time we make it we always get asked for the recipe, it is that good. Usually a hummus can be quite high in energy due to the large quantities of oil and tahini paste that get added. Both of these are fats which are energy dense (1g of fat = 9kcal). By using some milk (especially fat free milk) to thin out the hummus in this recipe it allows you to get away with using less oil and therefore ensure that the hummus is not too energy dense. In other words those who are trying to control their energy intake can have more of it. You can use freshly cooked or tinned chickpeas. Bear in mind that olive oil has quite a strong flavour and may therefore lend more of a bitter taste to the hummus. Using canola oil which has more of a neutral taste can help.
Preparation Time: 10-15 minutes
220-250g Chickpeas ,soaked & cooked / drained & rinsed
1 tblsp Tahini paste
1 tsp Garlic, minced
3 tsp Olive / canola oil
1/3 cup Milk
½ tsp Cumin powder
1 tblsp Fresh lemon juice
Salt to taste
Add all of the ingredients to a blender or food processor and blitz/blend until smooth.
If the consistency is too thick, you can thin it out with small amounts of extra milk.
Delicious with vegetable sticks or on rice cakes as a snack.
It is also a great accompanient to egg. Use it as a spread in place of other higher fat options.
Recipe Credit: Kerryn Wuth registered dietitian (Kerryn is a dietitian in private practice in Ballito and Umhlanga)