- 1-15oz can of chickpeas (same as garbanzo beans)
- Note: You can buy dry beans, soak overnight and cook them instead of canned beans
- 1 Lemon
- ¼ cup Tahini
- 1 Garlic Clove
- 2Tbsp Olive Oil
- ½ tsp Kosher Salt
- ½ tsp Ground Cumin
- 2-3 Tbsp Water
- Paprika (just a dash)
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Why is Hummus Good for You?
Part of the legume family, Chickpeas are a great source of Fiber and Protein. Also, you see Garlic and Olive oil on the ingredient list for hummus. Both of these foods are well represented in the Mediterranean Diet. You are probably already familiar with the health benefits of cooking from that region.
Often, you’ll see hummus paired with Pita Bread. This is tasty; however, dipping with vegetables is even better. And when you substitute mayo with hummus you can easily “health-up” your sandwiches.
Give it a try!
Preparation: Cream the Tahini
Using your food processor, combine the Tahini and Lemon Juice (about ¼ cup). The goal is to blend and cream thoroughly so this will take a few minutes! Process for 1 minute. Stop, then scrape the sides and bottom of the bowl, then process for another 30 minutes.
Step 1: Blend the Goodness!
To your whipped Tahini, add the following and blend for 30 seconds:
- Olive Oil
- Minced Garlic
- Ground Cumin
- Kosher Salt
Then, scrape the sides and bottom and blend for another 30 seconds
Step 2: Add the Chickpeas
- Drain the Chickpeas and rinse thoroughly
- Add half the Chickpeas to the processor bowl and blend for 1 minute
- Scrape sides and bottom of the bowl
- Add the remaining Chickpeas
- Process for 1-2 minutes until smooth
Tip: If the Hummus is too thick, add water 1 Tbsp at a time and process until you have the perfect consistency!
Step 3: Serve (or store)
To serve, scrape hummus into a bowl and drizzle an additional 1 Tbsp of Olive Oil over the top.
You can store this in an airtight container placed in the refrigerator for up to one week.