If I’m completely honest, I used to really not enjoy hummus at all. (gasp!) Having only tried some chalky, pre-packaged, to-go containers as a kid that were available at my local grocery store, I considered it to be just a bland, boring bean dip. Over the years, store-bought hummus has definitely upped its game, getting fresher, featuring adventurous flavors and boasting organic ingredients. Still, I wasn’t totally hooked.
Enter homemade hummus.
It takes time, it takes effort, and it takes some extra planning, but oh my. This isn’t boring-chalky-bland-bean-dip anymore. This is the how-is-this-healthy sort of good.
Though you can absolutely used pre-cooked canned garbanzo beans, I’ve recently been dabbling in soaking then cooking dry beans bought in bulk. Though this means you have to plan ahead and soak your beans overnight before you want to cook them, it’s actually better for you this way. This is because beans naturally contain something called phytic acid, which keeps minerals from being absorbed during digestion. When the beans are soaked overnight, the phytate content is reduced, therefore allowing for greater mineral absorption. In short, soaking beans allows your body to absorb more good-for-you minerals and therefore makes for a healthier, more body-beneficial food. Personally, I think it also makes for creamier, fresher-tasting hummus! Additionally, purchasing dried beans in bulk can sometimes be cheaper. I’ve included instructions for how to do this, but again, feel free to use canned chickpeas if that’s more efficient for you!
This post not only includes a hummus recipe but also a recipe for sprouted wheat pita bread. This hummus can absolutely be served with store-bought pitas, but I would suggest that the homemade stuff is pretty darn awesome. Hot out of the oven and steaming as you plunge freshly torn pieces into creamy hummus, these just might forever ruin any other pita for you!
This recipe uses sprouted whole wheat flour, which relates to the whole phytic acid thing I was talking about above. Because the grain used for the flour has been sprouted, it contains less phytic acid, making for ultra-healthy pita bread. However, you can substitute regular wheat flour and it will still be oh-so-delicious! In contrast to pita made with white flour, these whole wheat morsels are hearty and add an earthy, robust flavor to this meal..yes, I said meal. When I make this, it’s usually constitutes for an entire dinner as it’s just that good and filling. Shown in these photographs is the hand of my younger sister (who is vegan and always appreciative of a delicious vegan meal) digging into that fresh hummus…needless to say these pictures were taken rather quickly as we rushed to munch on our meal!
COOKING DRIED CHICKPEAS
Cooks one 1 lb bag of dried chickpeas
Wash beans thoroughly in a colander and sort out any small stones that may be present. After washing, place the beans in a large bowl, pour in enough filtered water to cover them by about 3 inches, cover, and pop into the fridge. Allow the beans to soak overnight for at least 12 hours or for up to 24 hours.
After having been soaked, rinse the beans thoroughly again and discard the soaking water. Place the rinsed beans in a pot, covering with fresh water by a few inches and adding a pinch of salt.
Cover with the pot lid, turn up the heat and bring to a boil. Once boiling, skim off any foam that has risen to the surface, then turn the heat down to low and simmer for about 55 minutes, until the beans are soft and cooked through.
Strain the beans, discarding the cooking liquid. Now you’re ready to eat them, roast them, or make hummus with them!
ROASTED GARLIC HUMMUS
Makes 6 appetizer portions or 4 dinner-sized portions
- 5 cups cooked chickpeas, drained and rinsed
- 1/4 cup tahini
- 1/4 cup lemon juice
- 1/4 cup olive oil
- 1/2 cup water
- 6 large garlic cloves
- 1 teaspoon salt
- 1 teaspoon cumin
- Pepper, to taste
Preheat the oven to 375.
Place the garlic cloves on a baking sheet and roast in the hot oven for about 10 minutes. Discard the skins.
Place the roasted garlic along with all the other ingredients in a food processor or blender and pulse until smooth and creamy. You can taste along the way, adjusting the salt and pepper to suit you. Bam, you’re done!
ROASTED CHICKPEA GARNISH (optional but VERY tasty!)
- 1 cup cooked chickpeas, drained and rinsed
- 2 tablespoons olive oil
- 2 tablespoons sesame seeds
- 1 teaspoon cumin
- 1/2 teaspoon chili powder
- 1/4 teaspoon paprika
- Salt and pepper, to taste
- 1/2 cup roughly chopped parsley, for topping
- Flakey sea salt, for topping
- Olive oil, for drizzling
Using the oven that was preheated to 375, place the chickpeas drizzled with oil and tossed with all seasonings and the sesame seeds into a cast iron skillet or onto a baking sheet lined with parchment and roast for 25 to 35 minutes, until quite golden and a little crispy.
Spoon on top of the hummus, showering with some chopped parsley, flakey sea salt, and a good glug of olive oil drizzled all over!
SPROUTED WHEAT PITA BREAD
Makes 8 small pitas… I like to double this recipe to have extra on hand!
- 3 cups sprouted whole wheat flour (I used this one)
- 1 1/2 teaspoon salt
- 1 1/2 teaspoon active dry yeast
- 1 1/4 cup very warm water
- 2 tablespoons honey
- 2 tablespoons olive oil
Mix flour, salt, and yeast in a large bowl until combined. In a separate bowl, combine the warm water and honey until the honey has dissipated. Add the honey-water mixture to the dry ingredients as well as the olive oil and stir to combine. Knead the dough in the bowl for about two minutes, until elastic. Cover and set aside for 1 hour minimum for the dough to rise and relax.
When the dough has been set aside for at least an hour, knead the dough again for about 30 seconds, adding flour if it’s too moist and sticky. On a floured surface, cut the dough into eight pieces, roll into thin disks, and set aside.
Preheat the oven to 475, and allow the disks to rise and rest a bit while the oven is heating.
When the oven is fully heated, bake the disks for 10 to 12 minutes (this is my favorite pan to use for this). Allow to cool and dig into that hummus!