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Chapter 6: Beans, The Complete Mediterranean Cookbook

Chapter 6: Beans, the Complete Mediterranean Cookbook recipe image
This creamy Mediterranean hummus is a vibrant, herb-forward dip that brings the freshness of the garden to your table. Made with dried chickpeas, it offers a deeper, nuttier flavor than canned versions, blended until silky smooth with fresh parsley, cilantro, and scallions. The generous amount of garlic and cumin provides a robust, aromatic punch, while the herbs keep it bright and lively. Perfect for spreading on warm pita, serving with crisp vegetables, or adding to sandwiches, this versatile bean dish is a staple for healthy snacking or entertaining. It&# 226;€™s simple to make from scratch and rewards patience with superior texture and taste.
Cuisine:
Courses:
Difficulty: Intermediate
Calories: 375.6
Dietary: Gluten-free, Vegetarian
Description
This creamy Mediterranean hummus is a vibrant, herb-forward dip that brings the freshness of the garden to your table. Made with dried chickpeas, it offers a deeper, nuttier flavor than canned versions, blended until silky smooth with fresh parsley, cilantro, and scallions. The generous amount of garlic and cumin provides a robust, aromatic punch, while the herbs keep it bright and lively. Perfect for spreading on warm pita, serving with crisp vegetables, or adding to sandwiches, this versatile bean dish is a staple for healthy snacking or entertaining. It&# 226;€™s simple to make from scratch and rewards patience with superior texture and taste.
Ingredients
  • 12 Ounces (2 cups) dried chickpeas, picked over and rinsed
  • 10 Scallions, chopped coarse
  • 1 cup Fresh parsley leaves
  • 1 cup Fresh cilantro leaves
  • 6 Garlic cloves, minced
Directions
  1. 1
    Sort through the dried chickpeas, removing any debris or broken beans, then rinse thoroughly under cold water.
  2. 2
    Place the chickpeas in a large bowl and cover with at least 3 inches of cold water. Let soak for 8 to 12 hours or overnight.
  3. 3
    Drain and rinse the soaked chickpeas. Transfer them to a large pot and cover with fresh water by about 2 inches.
  4. 4
    Bring the water to a boil over high heat, then reduce heat to low and simmer gently, partially covered, until the chickpeas are very tender and creamy, about 60 to 90 minutes.
  5. 5
    Drain the chickpeas well, reserving about 1/2 cup of the cooking liquid (aquafaba). Discard any remaining skins that float to the top if you desire a smoother texture.
  6. 6
    Place the warm chickpeas, minced garlic, chopped scallions, parsley, and cilantro into a food processor or high-speed blender.
  7. 7
    Add 1/2 teaspoon ground cumin and a pinch of salt. Process until the mixture begins to break down.
  8. 8
    With the motor running, slowly drizzle in the reserved cooking liquid or ice water, a tablespoon at a time, until the hummus reaches a smooth, creamy, and spreadable consistency.
  9. 9
    Taste and adjust seasoning with more salt, lemon juice, or garlic as desired. Serve immediately or chill for 30 minutes before serving.

Nutrition Facts

Amount Per Serving
Calories 375.6kcal
% Daily Value *
Total Fat 9.6g15%
Saturated Fat 1.6g8%
Cholesterol 0.0mg0%
Sodium 20.4mg1%
Total Carbohydrate 90.0g30%
Dietary Fiber 31.2g125%
Sugars 0.0g
Protein 9.1g19%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: hummus, chickpeas, garbanzo beans, dip, mediterranean, vegan, healthy, herbs, garlic, cumin, parsley, cilantro, scallions, appetizer, snack, plant-based, high fiber, protein, blended, creamy
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