2 cups cooked chickpeas (approximately 1 can organic chickpeas)
3 tablespoons of plain or roasted tahini
2 cloves minced garlic or 2 - 3 tablespoons finely grated raw onion
2 - 4 tablespoons parsley, minced
1 - 2 scallions minced
2 tablespoons extra virgin olive oil
1/4 cup fresh squeezed lemon juice (or to taste)
1 teaspoon lemon zest
1/4 teaspoon sea salt (or to taste)
1 - 2 teaspoons umeboshi paste (optional)
1/4 - 1/3 cup water (fresh water or the water from cooking the chickpeas)
for garnish: minced parsley and a dash of paprika (optional)
Blend all ingredients except garnish in the blender (or grind it slowly with a mortar and pestle - creates excellent taste and retains more nutrients) until smooth.
Serve as is or as a dip for raw or blanched vegetables (like carrots, celery, cauliflower, broccoli, etc.) or with your favorite bread or wrap.
Hummus is an excellent food:
Chickpeas, the main ingredient in hummus, provide you with protein, healthy carbs, and lots of fiber, b-vitamins and minerals (like calcium). Like other members of the legume family, they routinely top lists of the world's healthiest foods.
Garlic (and onions), tahini, olive oil and lemons are some of the best-known and most studied ingredients. They are part of the good for you Mediterranean Diet. These zesty ingredients lend hummus its great flavor. Enjoy!