How to Make your own Hummus

Hummus is a delicious spread made of garbanzo beans that's very popular in the mid-East, but still gaining fans in the U.S. You can buy a little tub of it in the deli section of many supermarkets, but it's expensive; if you make your own, it will taste much fresher and you'll save a bundle. Hummus is a tasty way to get more legumes (beans) in your diet, and most kids won't even notice they're eating something nutritious.

Difficulty: Easy

Instructions

Things You'll Need:

• Food processer
• 2 cans garbanzo beans
• 1 red bell pepper
• 1 fresh lemon or lime
• extra-virgin olive oil
• 2 cloves garlic
• 1 red onion
• Optional: tahini paste, cumin, salt, freshly ground black pepper, cayenne pepper

1. Rinse the garbanzo beans well in a colander under running water; the drain.

2. Add beans to the food processor, along with diced red bell pepper, the juice of fresh lemon or lime, 1/3 cup olive oil, peeled and chopped garlic cloves, and peeled and chopped onion. If desired, add 1/3 cup tahini (sesame seed paste), which is available in health food stores.

3. Begin processing the hummus; stop occasionally and use arubber spatula to scrap down sides of processor bowl. Add a small amount (1/4 cup) of water if mixture looks too dry.

4. When hummus is a smooth, paste consistency, taste and adjust seasonings, adding a pinch each of cumin, salt, freshly ground black pepper and cayenne pepper, if desired. Blend well after adding seasonings.

5. Scrape the hummus from the food processor into a storage container with lid; seal and refrigerate.

Tips & Warnings

• Serve hummus with the traditional quarters of toasted pita bread or as an outstanding dip for cut up fresh vegetables (carrots, broccoli, pepper strips) or pretzels.
• Combine with equal parts sour cream to make a dip soft enough for potato chips.
• Spread hummus on whole wheat toast for a quick and tasty breakfast; the beans and whole wheat combine to make a very digestible protein, and this can be a good substitute for people who don't like peanut butter.
• Fresh hummus freezes well in small, sealed containers; thaw and serve later, or add as a thickener to soups.
• Always be sure your food processor is assembled securely, with a secure lid, before turning it on; unplug to be sure you don't accidentally activate it during the intermediate bowl scraping steps.
• Use food ingredients from trusted sources.
• Keep hummus refrigerated.

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