Diet and Nutrition

Monday Meals: Hummus Roundup!

Whether you prefer to dip your veggies in it, spread it in a sandwich or eat it straight off the spoon, hummus is satisfying, healthful and delicious. If you are buying yours pre-made from the store, you may be surprised to learn how easy it is to whip up at home. It does require a food processor or high powered blender, but making your own allows you to control the fat and salt, as well as tweek it to your exact preferences. More lemon? A shot of cayenne? Roasted garlic instead of raw? However you mix it up, you will almost certainly find that you prefer the flavor and freshness of your home-made version.

This classic Middle Eastern chickpea (or garbanzo bean) puree, is a nutritional powerhouse, packed with fiber, vitamins and antioxidants. Paired with whole grains, it constitutes a complete protein, making it a great substitute for meat. Visit here for more explanation of chickpea nutrition.  Vegetarian and gluten-free, hummus is a crowd-pleaser. Serve it with a side of tempting, crunchy veggies and watch it all disappear.

Start your personal hummus journey with this classic version from Mark Bittman, featured on Epicurious. Then check out this compendium of variations, courtesy of Serious Eats.

Most recipes call for canned chickpeas, they are easy and generally of very good quality. But many people swear by the superior taste and texture of home-cooked dry beans. If you want to take your hummus up a notch, Hip Pressure Cooking suggests this quick pressure cooker option. While Alton Brown takes the leisurely rout with his slow cooker chickpeas. If you want to stick to the stovetop, Tori Avey is happy to walk you through the simple process of soaking and cooking your chickpeas. She includes tips on freezing, making whipping up a phenomenal batch of your favorite new hummus recipe even easier next time.

Prefer to watch? Inspired Taste has all of the basics in their Easy Hummus Recipe video. Enjoy!

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Alison Relyea-Parr

Alison Relyea-Parr

Alison is the editor and contributor of A UW-Madison graduate, Alison is also an illustrator and educator.

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