| Prep: 15 mins | Cook: 0 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 218 | 10g | 1g | 25g |
| sugars | fibre | protein | salt |
| 1g | 6g | 7g | 0.23g |
To me, the heart of cooking is all about bringing together flavors that speak to both tradition and innovation. This is why I cherish our Garbanzo Bean Hummus recipe. Born out of my love for vegetables and the nourishing, rich flavors they offer, this recipe serves as a testament to how food can be healthy, simple, and incredibly tasty all at once.
A Blend of Tradition and Innovation
While this Garbanzo Bean Hummus doesn’t reflect the typical pantries of my Irish grandparents or the seafood dynamic of my native Boston, it represents how cooking evolves and expands. The recipe isn’t just a delightful blend of flavors; it’s a meeting point of old culinary traditions and new health-conscious desires.
Just as my fiancé, Laura, and I have chosen to raise our son with a blend of our cultures and backgrounds, I like to think this hummus does the same. It’s a side dish that manages to pair well with a heart-healthy Mediterranean diet and serves as a fantastic complement to many traditional New England and Irish dishes.
The Health Kick
Beyond its versatility and satisfyingly deep flavor, I adore this hummus because it checks the box as a nutritious, guilt-free indulgence. The garbanzo beans, also known as chickpeas, are a great source of protein and fiber. When combined with the heart-healthy olive oil and tahini, this hummus becomes a powerhouse of nutrients.
Moreover, the additional spices and lemon juice not only provide a flavor punch but also have their own health rewards. For instance, cayenne pepper can boost your metabolism, while garlic has immunity-boosting properties.
Perfect Pairings
One of the things I love most about this hummus is how well it pairs with a variety of dishes. Whether used as a dip for raw veggies, a spread for warm pita bread, or as a unique addition to a traditional Irish stew, this hummus is truly a universal sidekick.
Whether you’re familiar with hummus or you’re a newbie, I bet you’ll fall in love with this recipe as much as I did. It’s more than just a recipe to me – it’s a symbol of how food can reflect our journey, our heritage, and the melange of flavors that shape our lives.
What You’ll Need
- 2 cups canned garbanzo beans
- 1/3 cup fresh lemon juice
- 1/4 cup roasted tahini
- 1/4 cup water
- 2 tablespoons extra virgin olive oil
- 2 cloves garlic, minced
- 1/2 teaspoon sea salt
- 1/2 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper
- 1 tablespoon chopped fresh parsley
- 1 teaspoon paprika
Method
Step One
Start by draining the garbanzo beans and keep aside 1/4 cup of the liquid from the can.
Step Two
Combine the drained garbanzo beans, lemon juice, tahini, water, olive oil, minced garlic, sea salt, cumin, and cayenne pepper in a food processor or blender.
Step Three
Blend until the mixture is smooth and creamy. If the hummus is too thick, add some of the reserved garbanzo beans liquid to reach the desired consistency. Blend again until smooth.
Step Four
Once the hummus is smooth, transfer it to a serving bowl.
Step Five
Drizzle with a bit more extra virgin olive oil and sprinkle with the paprika and chopped fresh parsley before serving.
Step Six
Enjoy your homemade Garbanzo Bean Hummus with fresh vegetables, pita bread, or your favorite crackers!
