Hummus is very popular and can be made with canned or dried chickpeas. I think almost everyone knows how to prepare hummus in their kitchen.
Since I am a big proponent of the Mediterranean diet, I tried to give the classic hummus recipe a Mediterranean twist by using dried and fresh herbs and olives.
I firmly believe that the Mediterranean diet is the best diet for anyone who wants to lose weight, stay healthy, and grow old healthily. Moreover, this diet is a healthy way of eating and not a restricted diet.
Studies have linked the Mediterranean diet to a longer life and a healthier heart.
I, for one, like to know what’s in my food, so I prefer to cook everything myself. That’s how I did it with this Mediterranean hummus.
Healthy, creamy, and delicious, I seasoned the classic hummus with dried basil, oregano, and turmeric and garnished it with chopped parsley and black olives.
The key to the creamy texture is getting the correct ratio of chickpeas to liquid and “whipping” the tahini with lemon juice. If you remove the skin from the chickpeas, the hummus will be even creamier.
If you want to get all the health benefits of chickpeas, opt for dried and organic chickpeas. Dried chickpeas seem to be more nutritious and contain more protein than canned chickpeas.
If you choose canned chickpeas, look for the “BPA-free” label. BPA is a chemical found in the coating on the inside of cans. Studies have linked BPA to health problems such as PCOS, breast cancer, prostate cancer, etc. Also, remove the chickpeas from the can and rinse them under running water to remove all residue.
If you choose ready-to-eat hummus, pay attention to the labels to avoid preservatives and other additives.
This Mediterranean hummus – is an excellent choice for your lunchbox
This Mediterranean hummus makes a nutritious meal for your lunchbox. Hummus is a healthy, inexpensive, filling dish and can be served with your favorite grilled or baked vegetables.
I eat it with seasonal vegetables like tomatoes, red bell peppers, or roasted broccoli.
I think I make a big batch of hummus every month, enough to feed two people for more than four days.
Hummus is healthy because it’s made with wholesome ingredients: Organic chickpeas, lemons, tahini, garlic, etc. Chickpeas are good for detoxifying the liver. A healthy liver can help your hormone balance.
300 grams of dried chickpeas
Juice of 1 lemon
Two tablespoons of organic tahini
Three cloves of minced garlic
Three tablespoons of extra virgin olive oil
¼ teaspoon turmeric
One teaspoon of dried basil
One teaspoon of dried oregano
2oo ml of the simmering chickpea liquid
Salt to taste
Ground sweet paprika
One handful of fresh parsley
two tablespoons of extra virgin oil
Black olives or your favorite olives, as many as you like.
One of the essential steps in preparing this Mediterranean hummus is to soak the chickpeas for 10 to 12 hours.
Tip to easily remove the shells from the chickpeas:
The hummus will be creamier if you remove the shell, as it has no flavor. When you remove the skin, the flavors of the other ingredients can be better absorbed.
If you add a teaspoon of baking soda while cooking, you can remove the shell in a minute.
Soak the chickpeas for 10 to 12 hours
Put the chickpeas in a large bowl, add ½ teaspoon of salt and pour some warm water over them until the chickpeas are covered, and a little more if the volume of the chickpeas increases.
The next day, rinse the chickpeas and put them in a large pot with water and a teaspoon of baking soda. Bring them to a boil and simmer for 3 minutes.
Rinse the chickpeas under running water.
Remove the shells by rubbing them between your hands. The skin will fall off.
Rinse the chickpeas and place them in a pot with water. Cook over medium heat until tender. That will take about 20 minutes.
Let the chickpeas cool for a few minutes. Set aside some of the simmering chickpea liquid.
Here is how to make Mediterranean hummus:
Whisk the tahini with the lemon to make smooth and creamy hummus.
Place the tahini and lemon juice in the food processor bowl and process for about 1 minute until creamy. Be sure to scrape down the sides and bottom of the bowl to get an even mixture.
Add the olive oil, garlic, and salt to the whipped tahini and blend for 30 seconds. Scrape down the sides and bottom of the bowl.
Add the cooked chickpeas and half of the boiling liquid and puree. Scrape the sides and bottom of the food processor and taste for salt and lemon juice.
If the mixture is too thick, add more of the remaining liquid. Blend until you reach the desired consistency.
I prefer a silky, thinner consistency than that of mashed potato.
Pour the chickpea mixture into a large glass bowl. Toss in the basil, oregano, and turmeric.
Garnish with sweet ground paprika and olive oil.
Top with a handful of fresh chopped parsley and your favorite olives to serve.
Store in the refrigerator and serve within 4 or 5 days.
You can freeze the cooked chickpeas in portions and make the hummus whenever you like.
Chickpeas contain phytoestrogens, which are thought to have a mild estrogen-like effect that may relieve some of the bothersome symptoms of menopause.
Women who have endometriosis should include hummus in their diet to replace some red meat that is known to cause inflammation in the body.
I would love to hear from you about how you liked this Mediterranean hummus recipe. Just leave a comment below.
If you recreate this recipe, let me know by sharing your pictures on Instagram and tagging it with the hashtag #healthywomanstyle.
The content of this blog should never be used as a substitute for medical advice from your doctor or other qualified healthcare professional.
Cheers to whole foods and health,