Although I love garbanzo beans in many forms, hummus is one of my favorites during the spring and summer months. With so many recipes out there from savory to sweet, hummus can be quite versatile (try our Coconut Curry Hummus Recipe too!). It makes a great protein packed addition for salads or an energizing nutrient-dense snack. This particular hummus recipe is definitely one of my most cherished, as I am obsessed with the unique taste the balsamic vinegar brings to this dish making it a great blend of savory, sweet and sour.
If you do not know the wide range of health benefits garbanzo beans (aka chickpeas) possess, here is a quick overview.
NOTE: To get their full health benefits and avoid nasty chemicals such as BPA, I would highly suggest cooking the chickpeas from scratch rather than using their canned counterparts.
Health Benefits of Garbanzo Beans:
- High in fiber (including the essential insoluble fiber)
- High in protein
- Proven to reduce appetite levels by keeping you full longer
- Balances blood sugar levels and reduces insulin resistance
- Improves heart health, reduces cholesterol levels
- Improves colon health and promotes healthy elimination
- Great plant based source of folic acid (folate), iron, zinc and copper
- Great dietary staple for reducing Kapha dosha and promoting weight loss (also try our Kapha-Reducing Chickpea and Collard Green Medley recipe!)
Besides these wonderful health benefits the chickpeas add, the tahini provides additional nutrients such as copper, calcium, iron, zinc and B vitamins. With these added nutrients and (even more so) added flavor, tahini is a must-have in my opinion for any hummus recipe!
With all of this in mind, I once again must reiterate that healthy, clean eating does not have to be bland or boring. In fact, I would rather eat healthy home-cooked foods such as this any day over fast food, take out or pre-made, preserved and processed foods. Not to mention the burst of energy and satiation after a healthy home-cooked meal is unbeatable!
- Doshic effect: Vata↑*, Pitta↑, Kapha↓ *Vata types can enjoy in moderation in the summer months if the digestion allows (i.e. does not cause gas, bloating, etc)
- Serving: About 3-4 cups total
- Time: 1-12 hours to cook the garbanzo beans (depending on the chosen cooking method), 15 minutes to make, 1-2 hours to cool (optional)
- Gluten-Free, Vegetarian, Vegan
- Crock pot for cooking the garbanzo beans overnight (a pressure cooker or sauce pan can be used if you need the beans cooked the same day)
- Cutting board and knife
- High quality blender or food processor
- 1 cup garbanzo beans (chickpeas), uncooked (equals about 2 cups cooked)
- 1/2 cup of raw or roasted tahini (I prefer the roasted for flavor purposes, although I often use the raw for its higher nutrient value)
- 2 Tbsp of olive oil
- 2 Tbsp balsamic vinegar, use more or less to taste
- 1/4 cup of finely chopped parsley
- Juice from one lime
- 1/2 tsp cumin powder
- Pinch of cayenne pepper (optional)
- 1/2-1 tsp of mineral or pink Himalayan salt, use more or less to taste
**A small amount of water may be needed when using a blender.
1. Cook the garbanzo beans overnight in a crock pot by filling up the pot about half way, adding in the uncooked beans and cooking on low for 12 hours (or high for 6-8 hours). The beans should be fairly soft in order to ensure smooth and creamy hummus. If any hardness is still present, cook a bit longer.
NOTE: Garbanzo beans can also be cooked in a pressure cooker for a quick and effective cooking method. Otherwise a sauce pan can be used but the beans will likely have to cook for 4-6 hours on a medium boil (adding more water in often).
2. Once you have the desired soft consistency of the garbanzo beans, add them to the blender or food processor. If desired, the beans can be cooled to room temperature or chilled in the refrigerator. Otherwise the hummus will need to be chilled after making.
3. Add in the tahini, olive oil, balsamic vinegar, finely chopped parsley, fresh lime juice, cumin, cayenne pepper and salt. Blend on a medium-high speed for 2-4 minutes or until the mixture is completely creamy and smooth. If needed, a small amount of water can be added to help blend properly.
NOTE: Hummus is meant to be completely smooth. If you notice any chunks or a grainy texture, keep blending!
4. Once the desired creamy texture is reached, cool in the refrigerator for 1-2+ hours before eating (optional but recommended).
5. Serve on top of a salad, on top of cucumber or zucchini slices (great alternative to crackers!), on top of a homemade chapati, as a healthy veggie, pretzel or cracker dip, on top of any meal (such as quinoa and sautéed veggies), or anyway desired!
What’s your favorite way to enjoy hummus? Feel free to share below!