Posted by T.W. Anderson on May.03, 2009

©iStockphoto.com - biffspandex

With a history as deep as the rest of its cousins, the garbanzo bean is one of the most commonly used beans in the world. Also known as the chickpea, this vibrant little legume has been being used for thousands of years as a source of fiber and vitamins to people in all corners of the globe. Its history goes back 10,000 years, and it is known as one of the first crops to ever be cultivated in ancient Mesopotamia. It was a common street dish in ancient Rome, in much the same way hot dog stands dot the corners of most major cities, and it was a regular dish in ancient Palestine, in records dating back prior to 4,000 BC.

The most common dish associated with the chickpea is hummus bi tahina, which is Arabic for “chickpeas with tahini.” Most commonly known as hummus, the dish has two main ingredients: hummus, which is derived from cooked and mashed chickpeas, and tahini, which is essentially sesame paste derived from the sesame seed. However, these two alone do not make the dish, and over the years it has taken on many forms dependent upon the palette of the creator.

The most common way to make hummus is by combining chickpeas with tahini paste along with extra virgin olive oil, lemon juice, garlic, and cumin. It is mostly used as a dip or spread along with pita bread, crackers, or vegetables. And while it is mostly common in the Middle Eastern sections of the world, the dish is an important addition to any healthy diet because of the ingredients involved.

In terms of nutritional value, hummus rates high on the list. Since its consistency is mostly derived from the chickpea it is a natural source of protein and dietary fiber. In addition, the extra virgin olive oil combined with the sesame seed oil/paste are a healthy source of mono-unsaturated fat, and when you combine hummus with bread the essential amino acids that result create a complete protein, or whole protein, that is necessary in a vegetarian diet as a supplement for meat products.

Traditionally, hummus is a simple dish. However, depending on your own personal tastes you can modify the dish with spices or small side ornaments served with the hummus. Some of the more common are pine nuts on the side, and traditionally whole chickpeas are often used. Fresh olives are a great side dish, along with the pita bread or vegetables you prefer to eat with it.

Hummus is also a great addition to a traditional salad to complete a healthy meal. Simply slice a tomato, add a small cucumber (or half of a larger one), sliced or diced to your preference. Add a small portion of feta cheese (any brine cheese will do, although feta is the most common), and drizzle liberally with extra virgin olive oil. Accompany the salad with a serving of hummus and a slice of bread or piece of pita bread and a large glass of water and you have a perfect lunch or dinner!

Hummus is best served warm, immedietely after blending, but it can be stored in your freezer or in the refrigerator. If you store it in the fridge, use a sealed container and it will keep for up to two weeks. If it begins to dry out, simply add a small amount of extra virgin olive oil to moisten it. Additionally, it will keep for up to one month in the freezer if kept in a sealed container. This is handy for those households making large batches of hummus at a time.

Although the recipes for hummus vary greatly, the most common one is simply made.You will need:

• 1 pound (or 1/2 kilogram) of chickpeas.
• 1 cup (or roughly 250 grams) of tahini
• 1 lemon
• 1 or 2 cloves of garlic
• dash of salt
• dash of cumin
• 6-8 tablespoons extra virgin olive oil

Take the chickpeas and rinse them completely. Put them in a large bowl and cover with 3-4 inches of water. Add 1 teaspoon of baking soda, as this will help soften the beans. Leave them uncovered overnight, either in the fridge or out on the counter. They will expand, so be sure to cover with plenty of water.

Once they have soaked for at least 8-10 hours, rinse them again. Put them in a large pot and cover them with 2 inches of water. Bring them to a roiling boil and skim the foam from the surface. This is some of that gas-causing yuckiness. After you have skimmed the surface to the point the foam is clear, reduce the beans to a low boil and cover, leaving to simmer for 2-3 hours. The beans are done when you can use a small spoon or fork and easily mash a bean against the side of the pot. They need to be soft.

Drain the chickpeas, but save the juice! Rinse them again, and let them drain for a few minutes while you prepare the rest of your ingredients.

Slice the lemon and using a strainer, get your lemon juice

Combine everything in a blender or food processor. Add roughly 1/4 cup of the saved chickpea water. Blend/process for several minutes. You are aiming for the consistency of paste, although you can thicken or loosen the mixture to your preference using the water from the boiling pan.

Serve with your choice of garnish. Drizzle with extra virgin olive oil for enhanced flavor.

Hummus can be used as either an appetizer or as a daily inclusion in  your diet. It can be served with salads, on its own, or as a dip or spread. It can be garnished in a variety of ways, completely dependant upon your own taste preferences. The next time you are looking for a healthy snack, or a new inclusion in your diet, look to hummus, the healthy alternative!

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Posted under Food, Nutrition & Recipes, Nutrition.