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Easy Zero Waste Hummus Recipe

 

We are nearly a week into Plastic Free July and one of my intentions this month was to try to make more of my own products to reduce the use of plastic. One of the recipes on my list was making my own hummus. I love hummus and it has some great health benefits.

What is Hummus?

Hummus is made from mixing chickpeas with lemon juice and tahini. It is a popular dish in the Middle East as there are an abundance of chickpeas and are commonly eaten here. In fact, the word Hummus means Chickpea in Arabic. That said it is considered to have originated in Ancient Egypt; there are mentions of this dish as early as the 13th century. Popularly used as a dip or a spread this product can be found in most supermarkets and in many flavours. Unfortunately, it usually comes in a plastic tub with a plastic film.

Is Hummus Healthy?

Because Hummus is a good source of Polyunsaturated and monounsaturated fats, eating this in moderate amounts can help improve cholesterol as well as lower your risk for heart disease. The Tahini and olive oil are also a key factor for these heart-healthy fats.

It is packed with plant-based protein with it typically having around 7.9 grams per 100 gram serving and around 6 grams of fibre per 100g serving. This is great for all the Vegans and Vegetarians out there like myself and as I suffer with genetically high cholesterol so learning to make my own hummus was a win-win for me.  Hummus is also packed with lots of vitamins and minerals such as: Iron, Vitamin B, Folate, Phosphorus which is important for a Vegetarian or vegan diet.

The Olive oil used in Hummus also boasts its health benefits as it is rich in antioxidants that have anti-inflammatory benefits which can again, protect against heart disease or may even help prevent strokes. Sesame seeds which make up the Tahini are also a great addition to your diet as they support healthy bones, help lower blood pressure, and can reduce inflammation.

Hummus really ticks a lot of boxes so I was really eager to try and make my own as I could only find it in supermarkets in plastic tubs with plastic wrapping that unfortunately couldn’t be recycled. This was my first-time making hummus and I was surprised as how easy this is to make.

Ingredients:

To make 6 servings

  • Lemon juice (I squeezed this from 1 large lemon to reduce waste, but you can buy lemon juice)
  • Chickpeas 400g tin of chickpeas or 250g of cooked chickpeas (I personally used a tin)
  • Tahini – 60ml well stirred
  • Garlic – 1 small clove, minced
  • Olive Oil – 2 Tablespoons of extra virgin
  • Ground cumin – ½ Teaspoon
  • Water – 2 to 3 tablespoons
  • Paprika – Just a pinch to flavour at the end

Method:

It is important to note that you can remove all the skins from the chickpeas if you want but I personally didn’t bother, I didn’t really notice a difference between the one I made and the one I used to buy from the supermarket.

To begin with I popped the tahini in the processor with the lemon juice and mixed this for 1 minute, it is good to scrape the sides and then process for another 30-40 seconds as this helps soften the tahini further and create a cream like texture. I then added the 2 tablespoons of olive oil and the minced garlic, cumin and ½ teaspoon of salt and processed this for a further 30 seconds. Then I added in half of the drained chickpeas and processed for a further minute before scraping the mixture again. I then added in the rest of the chickpeas and processed until the mixture goes smooth (up to 2 minutes) Finally I then added the water and mixed for another 30 seconds before popping into bowl and devouring the whole thing.

The whole process takes around 15 minutes and it was really enjoyable to make and super yummy. I added paprika to it and some extra olive oil to give it more flavour. I would love to know if you try this recipe and what you think of it. Tag us on our Instagram with your versions at @the_plastic_free_life

Make this Zero Waste:

I used a tin of chickpeas and a glass jar of Tahini which can be recycled after use. The Lemon & Garlic were bought loose and any remains/skins can be composted. The Olive oil was in my cupboard and is in a glass jar so can be recycled after use. The Cumin & Paprika was bought from my local zero waste shop. 

Stay Safe

Lucy x

 

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