Stop rolling up to the school potluck with a store-bought tub of ordinary hummus and some crunchy carbs for dipping. Hummus is simple to make from scratch. And it does not need to be boring. You can add spices, change up the acid and even hide some vegetables in it. Here's a straightforward formula followed by various modern spins, including a colorful roasted beet hummus you can spread on your kids' sandwiches. My sweet potato black bean variation below is exactly what your Superbowl party ordered. Bonus: these spreads make great baby food too, especially to pack a smooth high protein punch for a little peanut like mine who needs to pack on some pounds.
Basic Hummus Formula
Makes about 1½ cups
What you need:
1-2 cloves of garlic
1 1/2 - 2 cups cooked legumes (chickpeas, black beans, white beans, lentils, etc.)
1-3 Tablespoons tahini
1/4 cup oil (olive, canola, avocado, etc.)
1-2 Tablespoons acid (lemon juice, lime juice, apple cider vinegar, etc.)
salt & pepper to taste
1/2 - 1 cup cooked vegetables (optional)
1-3 teaspoons ground toasted spices (optional)
What you do:
Simply put all ingredients (except the acid, spices and salt) into a food processor and purée until smooth. Taste and add acid, spices, and salt gradually to get desired texture and taste. You can always add more salt, acid and liquid but it is difficult to take it away or add more of all of the other ingredients if you go overboard on, say, the lemon juice and cayenne. If your spread is too thick, add more acid (lemon juice, vinegar, etc.) or plain old H2O if you want to thin it without altering the taste too much.
Note on beans: When using canned beans, I drain them and rinse off the liquid first to get rid of any extra salt or any taste imparted by the canning process. You can also easily cook your own beans. More on that in a future post.
Try these variations:
Add a roasted beet and toasted ground cumin, cinnamon and cloves. You could also follow my recipe for Roasted Beet Hummus.
Substitute a sweet potato for the beet and roast without foil. Use cumin, cayenne, dried ground chipotle and/or smoked paprika for the spices. Substitute black beans or stick with the chickpeas.
Instead of beet or sweet potato, use ½ cup of any cooked vegetable (skins removed, roasted, grilled, or steamed), such as broccoli, red bell peppers, carrots, or squash.
Add ½ cup of prepared pesto and decrease the olive oil to 2 tablespoons.
Use lime juice, apple cider vinegar, sherry vinegar or white wine vinegar in place of the lemon juice.
Add an entire head of garlic roasted in olive oil. Decrease the olive oil to 2 tablespoons. Use chickpeas or substitute navy or cannellini beans.