Introduction
Hummus is a beloved Middle Eastern dip made from chickpeas, tahini, olive oil, lemon juice, and garlic. Its creamy texture and rich flavor make it a versatile dish that can be enjoyed as a dip, spread, or even as a main ingredient in various recipes. This recipe features a vibrant topping of fresh vegetables and olives, adding both color and nutrition to this classic dish.
## Ingredients
### For the Hummus:
– **1 can (15 oz) chickpeas** (or 1.5 cups cooked chickpeas)
– **1/4 cup tahini**
– **1/4 cup olive oil** (plus extra for drizzling)
– **2 tablespoons lemon juice**
– **1-2 cloves garlic** (minced)
– **1/2 teaspoon ground cumin**
– **Salt to taste**
– **Water** (as needed for consistency)
### For the Toppings:
– **1 cup cherry tomatoes** (halved)
– **1 cucumber** (sliced)
– **1/2 red onion** (thinly sliced)
– **1/2 cup assorted olives** (green and black)
– **Fresh parsley** (chopped, for garnish)
– **Paprika** (for garnish)
## Instructions
### Method:
1. **Prepare the Hummus:**
– In a food processor, combine chickpeas, tahini, olive oil, lemon juice, garlic, cumin, and salt.
– Blend until smooth, adding water a tablespoon at a time as needed to achieve your desired consistency. Scrape down the sides as needed.
2. **Assemble the Dish:**
– Transfer the hummus to a serving plate, spreading it into a shallow well.
– Arrange the cherry tomatoes, cucumber slices, red onion, and olives on top of the hummus.
3. **Garnish:**
– Drizzle with olive oil and sprinkle with chopped parsley and paprika.
4. **Serve:**
– Enjoy with pita bread, crackers, or fresh veggies.
## History
Hummus has a rich history that dates back to ancient civilizations in the Middle East. While its exact origins are debated, it is believed to have been enjoyed for centuries across various cultures. Traditionally, it was made by grinding chickpeas with spices and served as a nutritious and filling dish.
## Benefits
Hummus is not only delicious but also packed with health benefits:
– **High in Protein:** Chickpeas are a great source of plant-based protein.
– **Rich in Fiber:** Supports digestive health and helps maintain a healthy weight.
– **Healthy Fats:** Olive oil and tahini provide heart-healthy fats.
– **Vitamins and Minerals:** Contains essential nutrients like iron, magnesium, and B vitamins.
## Nutrition (per serving, approx. 1/4 cup hummus without toppings)
– **Calories:** 100
– **Protein:** 4g
– **Carbohydrates:** 12g
– **Fat:** 5g
– **Fiber:** 3g
## Conclusion
Hummus is a delightful dish that brings together various flavors and textures. Its versatility makes it a perfect addition to appetizers, snacks, or meals. Enjoying hummus topped with fresh vegetables not only enhances its flavor but also boosts its nutritional value, making it a favorite among health-conscious eaters.
### Lovers of Hummus
Whether you’re a fan of classic flavors or enjoy experimenting with toppings, hummus is a dish that can be tailored to suit any palate. The combination of creamy hummus with fresh, colorful toppings is sure to impress your guests and satisfy your cravings. Enjoy this healthy, delicious dish at your next gathering!
