Hummus Recipe

Authentic Restaurant-Style Hummus — Lower in Fat and Calories

I honestly don't know why I haven't posted a hummus recipe on my blog until now.

True, a few months ago I published a cute and easy 5-minute beet hummus recipe that you can find here,

but I have never given the proper respect to classic hummus—the kind they serve in authentic restaurants.

Perhaps it's because I spend most of my day busy with training and cooking and somehow managed to miss my favorite food in the whole world, which I eat at least once a week.

Some of you might not know: I've had a routine for several years where every Friday, after my early morning run, I prepare fresh hummus for the whole family, and we devour it for Friday lunch.

A post shared by Haggai Leffler Vegan Athlete (@haggai_leffler) on Jun 4, 2018 at 4:32am PDT

I love eating hummus specifically after very long runs or particularly intense training sessions.

Why?

The protein and carbohydrates in hummus aid in post-workout recovery, as do the iron and calcium found in abundance in chickpeas.

I pair the hummus with a whole-wheat pita, which provides me with amino acids, folic acid, and dietary fiber that ensure a long-lasting sense of satiety.

Yes, I know what you're whispering to yourselves: it's hard to make hummus that tastes as good as it does in restaurants.

Well, don't worry. If you follow this hummus recipe step-by-step, I promise you'll get hummus that tastes exactly like in the restaurants, just with less oil and at a lower cost.

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But before we start: When should you eat it?

I recommend eating a portion of hummus combined with half a whole-wheat pita as a nutritious lunch or post-workout meal.

If you really want to eat hummus before a workout, do so at least two hours before you start, as the amount of fiber and fat can feel heavy on the digestive system during exercise.

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Nutritional values by Noam Bachar, Clinical Dietitian and Fitness Trainer:

Each serving of hummus: 80g (3 tbsp) contains:

270 kcal

17g carbs

10g protein

8g fat

1mg iron

20mg calcium

Addition of one whole-wheat pita (100g):

266 kcal

9.5g protein

55g carbs

2.6g fat

15mg calcium

Print

Hummus Recipe

Prep time 5 minutes

Cook time 40 minutes

Total time 53 minutes

Serving size 4 servings

Ingredients

• 1 cup dried chickpeas
• 2 tbsp olive oil
• 4 tbsp raw tahini
• 3 garlic cloves
• 4 tbsp lemon juice
• 1/2 tsp cumin
• 1 tsp baking soda

Instructions

1. Place the chickpeas in a deep bowl and add water until fully covered.
2. Soak overnight (for at least 8 hours).
3. Drain the soaking water.
4. Transfer to a pot and add fresh cold water until fully covered.
5. Add a teaspoon of baking soda and cook for 40-120 minutes until completely soft.
6. Keep half a cup of the cooking liquid aside and drain the rest.
7. * Optional: Set aside two tablespoons of whole chickpeas to garnish the plate later.
8. In a food processor, blend the warm chickpeas with the cooking water, olive oil, cumin, tahini, garlic, and lemon juice for at least 5 minutes until very smooth.
   
9. If the mixture is too thick, add more cooking water until you reach your desired consistency.
10. Spread 2-3 tablespoons on each plate, garnish with the whole chickpeas, sprinkle with chopped parsley and a splash of lemon juice, and drizzle with a tiny bit of olive oil.