Hummus Recipe | Recipe Hummus with Tahini

Vegan Hummus Recipe

Authentic Hummus Recipe from the Middle East!

First appearing in writing around 13th century in Egypt, hummus in Arabic literally translates to 'Chickpeas'. Here's a super simply recipe to make hummus without oil!

Whole Food Plant Based Hummus Recipe with Tahini

Course: Chutneys, Side Dish at Lunch & Dinner Meals, Snacks
Cuisine: North Karnataka Recipe from South India
Prep Time: 10 mins
Passive Time: 6 hours
Cook Time: 20 mins
Servings: 4 people

INGREDIENTS

1 cup Chickpeas / Kabuli Chana / Garbanzo Beans
2 tbsp Black Sesame / Til
5 cloves Garlic
1 tsp Black Pepper Powder
1/2 tsp Cumin Powder / Jeera Powder
4 tsp Miso Paste (Healthy Salt Alternative. See Nutrition Science Highlights below)
Juice of 1 Lemon
Water As required

INSTRUCTIONS

1. Soak chickpeas overnight or at least for 6 hours.
2. Dry roast sesame seeds on a low flame, stopping when they start sputtering. Do not allow them to roast too much or get browned. See Nutrition Science Highlights below for details.
3. Grind sesame seeds to a powder in a mixie. Continue grinding, scraping down the sides of the mixie now and then, to make tahini.
4. Cook chickpeas until done. Peel garlic. Grind cooked chickpeas to a smooth paste in a high powdered blender with peeled garlic, tahini, miso paste, black pepper powder, and lemon juice.
5. Garnish with cumin powder / jeera powder. Serve fresh with celery, carrot and beetroot sticks!

Plant Based Chef Pro Tips for Best Hummus Recipe with Tahini

1. Garnish with different herbs and spices, like coriander leaves, mint leaves, or basil leaves, for different flavours!

Nutrition Science Highlights for WFPB Hummus Recipe with Tahini

1. What's wrong with roasting? The brown color we get on roasting whole grains, tubers, legumes, or nuts is due to the formation of carcinogenic AGE compounds. We can reduce the formation of these compounds by roasting on a low flame, adding spices and herbs, and removing browned portions of rotis / flatbread before serving and enjoying them.
2. Why not olive oil? An olive oil garnish has become the signature garnish of hummus today. This practice may have started as a compromise when olives were unavailable. You can enjoy the health benefits of olive oil by consuming olives whole (after soaking them in plain water to remove salt), or by using other nuts, such as sesame seeds in this recipe!
3. Why nuts instead of oil? Whole foods are healthier than processed foods. When nuts are pressed and oil is extracted, fiber and phytonutrients are lost, along with many other nutrients. Therefore, whole nuts are much healthier than oils, whether cold-pressed or refined. In addition, they provide the oil content we need to absorb fat-soluble phytonutrients from other whole plant foods! This may be why nuts are used to garnish nearly every traditional Indian dish!
4. Why Miso Paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
5. Why legumes? Legumes are the #1 number food associated with long life in many recent large studies! They also fuel your gut microbiome through their resistant starch content and slow down glucose absorption, keeping your blood sugar levels steady - even in the next meal! This has been called the Second Meal Effect. This recipe is one of the yummiest ways to include pulses and legumes in your daily diet.