I've made this chumus (or hummus) so many times that I have to share how the physical copy of the recipe looks! Quite worn, huh?
Anyway, you may be confused because you see Babaganoush written on it, but not to fear, the part you cannot understand is for chumus/hummus! The two recipes are actually quite similar but main difference is that chumus has chickpeas and babaganoush has eggplant.
Why is this recipe healthy? No sugar, plant-based, protein from the garbanzo beans, garlic (check why garlic is good from eat to beat disease book) and tahini (very healthy form of fat, with fiber and protein too?). Few ingredients - compare with store bought! No oil - if you look at store-bought hummus you will likely see that it contains added oil. This makes the chumus heavy and not quite as healthy, depending on the type of fat/oil added.
Chickpeas help control blood sugar with a low glycemic index. This means your body absorbs and digests them slowly. Also, they have a type of starch that digests slowly, called amylose. Both of these things help keep your blood sugar and insulin from going up too fast. This is good for people with diabetes. - WebMD
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Equipment and Tools
Food processor - I use a food processor to chop the onion. If you opt for a food processor I recommend the Braun brand; I've owned mine for over 15 years.
Tips
Tahini paste - if this is your first time buying tahini make sure only ingredient is sesame seed. Tahini is to sesame seeds as peanut butter is to peanuts :-)
Cooked chickpeas - follow instructions on bag on how to cook. You can also search for directions on instant pot chickpea cooking if you have one. If you are using canned chickpeas then you may want to rinse them and then cook them over a stove, in a pot with water, a little more. You can try both ways! Right out of the can or rinsed and cooked. I prefer cooking my own chickpeas from dry chickpeas because of the taste but it does take more forethought. Dry chickpeas are also cheaper, and naturally less processed, which is always our goal in my household. Find dry chickpeas near bagged beans and peas in your local grocery store or order here.
Garbanzo beans = chick peas
Ratios - Adjust lemon, garlic and salt to taste. If too thick due to tahini consistency then add more water and if it's too thin add more chick peas
Time-saving tips - if you don't feel like using a garlic press then you can food process **add link to Braun food processor here***the garlic clove. Just make sure to do it first before adding any other ingredients. And on high speed.
Babaganoush - tastes great if the eggplant is roasted directly under a flame! Otherwise use a higher temp in oven (~450 Deg F). Pierce with fork first to avoid a mess!
Garbanzo bean cooking from dried beans - If you do not have a. pressure cooker rinse beans and soak overnight in covered pot with water to three times level of the garbanzo bean. Rinse next day. Cook for a couple hours. If cooking with pressure cooker soaking is still nice but then cooking is only needed for about 30 minutes on high pressure. If short on time soaking can be omitted with pressure cooker; but then cook longer for about 45 minutes
Time Saving and Meal Planning Tips
Use canned chickpeas instead of cooking chickpeas from dry chickpeas
Make a smaller amount:
1 Cup cooked or canned chickpeas, see tips
3 Tablespoons tahini paste
Lemon juice from 1/3 lemon
1/2 garlic clove
1/8 cup room temperature or cold water
1/8 cup chickpea water
1/3 ts salt
Recipe for The best hummus with few ingredients. So natural.
1: Ingredients
1 garlic clove
3 Cup cooked or canned chickpeas, see time saving tips
1/2 cup tahini paste
Lemon juice from 1 Lemon
1/4 cup room temperature or cold water
1/2 cup chickpea water if available
1 tsp salt
2: Directions
Chop peeled garlic clove in food processor until chopped fine
Add all other ingredients, in order and blend everything on high speed until smooth
3: Mix it up
Stir in spinach to make it green or beets to make it pink!
4: Serving suggestion
Great with tons of lettuce, with pita bread, or use on sandwiches with radishes. Goes great with pickles.
5: Storage
Store in refrigerator. The spread will harden slightly so add a little water if too hard. Hummus will keep 3-4 days in refrigerator. Length of time is dependent on the temperature of your refrigerator. Hummus does not freeze well, as far as I know; let me know in comments if you have successfully frozen hummus. Usually we inhale it so I haven't had much of an incentive to keep it for too long :-)
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