Rothwell Recipes, Hummus and VeggiesHummus & Veggies: a healthier alternative to chips and dip.

Hummus is packed with healthy fats and protein.  Serve with a variety of veggies such as carrots, celery, peppers, cucumbers.  Keep a bowl of hummus and fresh-cut veggies in your fridge for a healthy snack.   Hummus is also great for bag lunches or while traveling.  You can also substitute hummus for salad dressing in your favorite salad.

You can buy pre-made hummus or make your own in the recipe below.

Hummus Ingredients:

One 15-oz. can chickpeas, also called garbanzo beans

1/4 cup fresh lemon juice, about 1 large lemon

1/4 cup tahini (sesame seed paste)

Half of a large garlic clove, minced

2 tablespoons olive oil, plus more for serving

1/2 to 1 teaspoon kosher salt

1/2 teaspoon ground cumin

2 to 3 tablespoons water

Dash of ground paprika for serving

(For flavored hummus, try adding in olives, sun-dried tomatoes, or roasted peppers, etc.)

Hummus Directions:

1.  In a food processor, combine tahini and lemon juice. Process for 1 minute. Scrape sides and bottom of bowl then turn on and process for 30 seconds. This extra time helps “whip” or “cream” the tahini, making smooth and creamy hummus possible.

2.  Add the olive oil, minced garlic, cumin and the salt to the whipped tahini and lemon juice mixture. Process for 30 seconds, scrape sides and bottom of bowl then process another 30 seconds.

3.  Open can of chickpeas, drain liquid then rinse well with water. Add half of the chickpeas to the food processor then process for 1 minute. Scrape sides and bottom of bowl, add remaining chickpeas and process for 1 to 2 minutes or until thick and quite smooth.

4.  Most likely the hummus will be too thick or still have tiny bits of chickpea. To fix this, with the food processor turned on, slowly add 2 to 3 tablespoons of water until the consistency is perfect.

5.  To serve, scrape the hummus into a bowl then drizzle about 1 tablespoon of olive oil over the top and sprinkle with paprika. 

6.  Store homemade hummus in an airtight container and refrigerate up to one week.

Looking for more recipe ideas? Interested in what a UFC Fighter eats?

Check out our previous Rothwell Recipes HERE.

Rothwell Recipes

Rothwell Recipes with UFC Heavyweight, Ben Rothwell