If health food had a mascot I’m pretty sure it would be hummus. Full of protein, fibre and healthy fats it’s the perfect example of good-for-you-food that also tastes good (which is what I like to call food btw).
But like nut milk, the world is divided into two types of people: those who makes hummus at home and those that buy it premade.
Maybe you’ve never made it before and so you just don’t know how good the homemade stuff is. Or, maybe you’re like me and you do know how good it is but your food processor is in kind of annoying spot so you just buy it at the store.
After my girl took a liking to hummus I decided that digging the food processor out to make it at home might just be worth it.
I was right.
It’s smooth, creamy and so full of flavour. Sumac has a deep, lemony flavour that plays well with earthy beets. And let’s talk about how it’s pretty damn good for you as well.
- Chickpeas are full of fiber and protein, two great things for regulating blood sugar. That means it will keep you full longer and will help you avoid crashing.
- Beets are high in minerals like folate, manganese and potassium, as well as antioxidants – that’s what gives them their great pink colour.
- Beets are also anti-inflammatory and support the liver to aid in detoxification.
- Commercial hummus is often made with soybean oil which, unless certified organic, can be derived from a GMO crop, and is higher in omega-6 essential fatty acids (EFA’s) which most of us are already getting too much of to begin with. Too much omega-6 can lead to a deficiency of omega-3 EFA’s, which we need to protect us from disease.
A 19 oz. can of organic chickpeas also cost about $3.50 (and that was at the expensive health food store) and yielded almost four cups of hummus. So that makes this healthy, delicious and budget friendly. It was also baby-approved and any time the three of us all sit down to eat the same thing I feel like super mum!
Roasted Beet Hummus with Sumac & Crispy Chickpeas
Makes about 4 cups
Liquid smoke is not something I’m in the habit of using in my kitchen often but it was a nice treat here. Crispy chickpeas made without it are just as delicious so don’t let it deter you from becoming the kind of person who makes their own hummus.
I also used only a tiny pinch of celtic sea salt as I was intending to serve this to my baby. If you’re not feeding babies I would use about 1/2 tsp.
1 beet, roasted (instructions here)
1 19 oz can chickpeas, drained and rinsed, 1/2 cup reserved
2 tbsp. tahini
1/4 cup olive, flax or hemp oil, plus more for drizzling
Zest and juice of one lemon
1 tsp. sumac
Sea salt and black pepper
1 tbsp. olive oil
1/2 tsp. liquid smoke (optional)
1. Peel and quarter beet before adding to food processor. Pulse until finely chopped.
2. Add remaining ingredients (except for liquid smoke) to food processor and process until smooth. This should take about two minutes depending on your food processor. Set aside.
3. Dry reserved 1/2 cup chickpeas and rub with a kitchen towel to remove skins. Heat 1 tbsp. olive oil in a small frying pan over medium heat. Once warm add chickpeas and cook for 2-3 minutes until beginning to brown. Add liquid smoke and shake pan to coat chickpeas. Continue cooking for an additional 1-2 minutes until liquid smoke is absorbed and chickpeas are crispy.
4. Transfer hummus to a serving bowl, top with crispy chickpeas and a drizzle of oil.