Hummus is a popular Mediterranean dip made out of chickpeas and sesame seeds. Its not only delicious, its versatile and packed with nutrition! Chickpeas are wholesome legumes and a great plant based source of proteins. Sesame seeds are a natural source of fats. The two super ingredients blended into a smooth paste along with other spices result in a creamy, multi-purpose dip. Its a great appetizer, salad dressing and goes well with snacks as well.

Forget the store bought hummus and with a little preparation in advance, you could put together your own, homemade hummus!

Ingredients

• Dried white chickpeas: 1.5 cup (soaked in water for 8 to 9 hours and then cooked till soft)
• Garlic cloves: 2 to 3 (chopped)
• Lemon juice:1 tsp
• Red chilli powder: ½ tsp
• Black pepper powder: ½ tsp
• Cumin powder: 1 tsp
• Tahini: 2 tbsp (or can use white sesame seeds: 4 tbsp)
• Coriander leaves: few sprigs
• Rock salt as required

Method

• If not using Tahini, roast the sesame seeds and then powder them finely.
• Take the cooked chickpeas, all the spices, coriander leaves, salt and garlic in a blender.
• Add the powdered sesame seeds/Tahini, salt and lemon juice.
• Blend to a smooth paste.
• Tasty hummus is ready to be served as a dip to many main course food varieties.

Eating guide

• Food group: Legumes and seeds
• Chickpeas are your legume category. This is whole foods and a great addition for much-needed protein and fiber.
• Seeds are a plant-based source of fats and consuming naturally available fats is the best way to consume them.

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