Depending on what you have in the fridge or what is on your kitchen shelves, this dip takes shape. Forget exact measurements, allow spontaneity, creativity and convenience to reign! Being able to shop for something you intend to make without having to consult the recipe beforehand is handy and liberating. Being able to make it up from start to end without having to consult a recipe either (or worry about exact amounts), even more so. Amounts provided below are approximate, very approximate.
Ingredients
Approx. 2 cups precooked dried pulses eg chick peas or lentils or beans or split peas OR raw, defrosted frozen peas (OR use tinned versions of any of these– drain and rinse before using)
Lemon juice or vinegar to taste – approx. 1 tablespoon
Ground cumin and/or coriander - to taste
Salt and pepper - to taste
Cloves of garlic – to taste
Olive Oil – as much as needed for the texture you like – approx. ½ cup
Other optional additions to try: tahini, grated beetroot, turmeric, avo, lemon zest – to taste
Method
Put everything into a food processor and blend until smooth and creamy
Decant to a pretty bowl and use as a dip
Notes
Very roughly, 1 cup dried bean, pea or lentil (known as pulses), produces 2 cups cooked.
As pulses contain high levels of anti-nutrients (also known as anti-nutritional factors or ANFs), it is important to Properly Prepare Pulses (PPPs) for most people with sensitive digestive systems and for those who are predisposed to inflammation. For these people, it is better to prepare pulses from scratch as explained below, rather than using tinned chick peas, beans or lentils. PPPs are not only more digestible - but more nutritious too!
Step 5 below is the crucial step for PPPs
Making PPPs (Properly Prepared Pulses):
1. Soak your dried beans, peas or lentils for approx. 8hrs, or overnight.
2. Then drain and rinse them.
3. While draining and rinsing, put a large pot of water on to boil.
4. Once the pot comes to the boil, add the drained and rinsed pulses into the pot and allow it to come to the boil again.
5. Most important step: Once your decanted, rinsed and drained dried peas, beans or lentils have been put into the boiling water, time 10mins from the time that the pot comes to the boil again, after which, reduce temperature to a gentle simmer and cook until tender.
6. To reduce simmer time, add a whole clove or two of garlic to the water, or a piece of fresh stem ginger. This works wonders for chick peas and other large dried beans which can take ages to become cooked, soft and tender.
This ‘hummus’ can be served with crudité, good corn chips or a good cracker for dipping: a healthy, sustaining, delicious snack/light meal/lunch box meal. Great for party food too!
Hummus is not only a dip – it is also great as a sandwich filler, a topping for good bread (or good bread toasted), a base for salad bowls, a topping on roasted vegetables or baked potatoes – the list is endless….
Idea for entertaining: spread on bread and use cookie cutters for fun shapes
I double, even triple this recipe to make in bulk. Firstly, it goes very quickly in our home! Secondly, it freezes and defrosts beautifully - and it could be said that it is roughly the same amount of work and washing up whether one makes a small batch or a large batch. :)
© Dr Karen Morris
This batch I made using the addition of ground turmeric - spice par excellence: anti-inflammatory, warming, cognition enhancing and more!
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