Hummus Among Us

Chickpeas pods from Teton County farm.

Many years ago, 18 to be exact, when I was a young Extension professional, I remember that a recipe came across my desk in a nutrition publication.  I took the recipe home and tried it out.  The recipe called for using a can of garbanzo beans, or chickpeas, pureeing them with a variety of other vegetables, liquids and seasonings.  The product was touted as a sandwich spread. It was delicious and filling, but low calorie.  I now recognize the recipe as a type of hummus. 

Chickpea pods and a single chickpea.

Hummus has been a staple food in many parts of the world for centuries.  However, hummus did not work its way into American culture until relatively recent history, and took a little longer to make it to the rural reaches.  Chickpeas, the base of hummus, have been used in salads and soups commonly in the U.S for quite a while.  Chickpeas are rich in protein and fiber.  They are considered a pulse crop and can be a rotational crop that fits well into wheat and barley farming operations, increasing soil fertility.  According to the Montguide, Growing Chickpea in the Northern Great Plains, a rotation of chickpeas may also disrupt cereal crop pest cycles.  While I don’t claim to have my finger on the ‘pulse’ of farming in the area, I do know some area farmers who are planting chickpeas.  Fortunately, a few have shared part of their crop with me and I’ve been experimenting with chickpea recipes in my kitchen.

Homemade hummus, served with carrots and celery.

Speaking of experimenting, last fall, the Choteau culinary class, under the direction of Tami Krone, experimented with creating their own hummus recipes.  Several hummus recipes were created and taste-testing followed.  The winning recipe then became part of a limited market-research experiment I conducted with the Choteau senior class.  I prepared five healthy food items for the senior class to taste-test and they ranked items by their probability of purchasing the items at a sports concession stand.  Sadly, the hummus recipe did not make it into the running as a likely purchase at concessions.  Nonetheless, several of the students did like the taste of the product.  The culinary arts hummus recipes are posted below, in case you’d like to do a taste-test yourself.

Chickpeas from planting to 4-H presentation!

This spring, one of our 4-H members gave a great demonstration on hummus, as her family had decided to “give peas a chance” as one of their crops last year.  The 4-Her was able to be involved from production to presentation!  She also created her own recipe, available at our blog, and started with dried chickpeas.  She cautions that a dried chickpea, when soaked overnight, will double in size, so be conscientious of the size of container used for soaking.  There should be plenty of room.  My family experimented with soaking dried garbanzo beans as well and enjoyed watching them expand.  Even after soaking, the dried chickpeas are not soft enough and will need to be rinsed and then boiled for a few hours to become soft.  Once softened, the chickpeas can be blended with any number of other ingredients including tahini, lemon or lime juice, vinegar, garlic, cumin, curry, carrots, etc.  Often hummus is served with flat bread, chips, or pretzels, but it is also tasty when served with carrot sticks, celery or jicama.  It can also be served in a tortilla with salsa and greens, or as a sandwich spread on whole wheat bread. 

For those who do not want to make their own hummus, it is now available in many of our local grocery stores, as it is becoming more and more common in the Montana culinary experience.  For those who crave an individually crafted recipe, see our blog for recipes, photos and more information about the hummus among us!

Other resources for your use and enjoyment:

Growing Chickpeas in the Northern Great Plains
Healthy Concessions
Healthy Concessions in Teton County
Munch Code -- Guide for Concessions -- Teton County

Recipes:

And the winner is ...

Tangy Southwest Hummus

1 can garbanzo beans (chickpeas), drained and rinsed
3 Tbsp. olive oil
2 Tbsp. tahini
3 1/2 tsp. lemon juice
1/2 tsp. paprika
1/2 tsp. garlic salt
1/2 tsp. onion powder
1/2 tsp. curry powder
1/2 tsp. cayenne pepper
1/2 tsp. salt

In blender or food processor, blend ingredients to desired consistency.

Hannah's Hummus

Water
1 c. dried garbanzo beans/chickpeas
1/2 tsp. salt
1/2 c. olive oil
2 cloves garlic, minced
2 tsp. garlic powder

Soak dried garbanzo beans in water in a large bowl overnight. Drain and rinse.  Add water and beans to a sauce pan and boil or simmer for a few hours until chickpeas are soft.  Cool slightly.  Add softened,cooled chickpeas to blender or food processor.  Add olive oil and blend.  If more olive oil is needed to blend, add more.  Add garlic, garlic powder and salt.  Blend until desired consistency.  Be sure to serve with breath mints!  It packs a garlic punch.

Classic Hummus

2 15 oz. cans chickpeas
1/3 c. tahini paste
8 roasted garlic cloves
1/8 c. lemon juice
1/2 Tbsp. extra virgin olive oil
1/4 tsp. cumin
Add garlic salt, white pepper and onion salt to taste

Drain liquid from both cans of chickpeas and reserve.  Use later if needed to reduce thickness in blended product.  Blend chickpeas and all other ingredients in a blender or food processor, pulsing for 60 seconds at a time.  Process until desired consistency is reached.  Transfer to serving bowl or platter.  Garnish and serve with a drizzle of olive oil and paprika.

Other tips:

Hummus will taste better if allowed to sit in refrigerator for an hour or two before serving.  Consider adding sun-dried tomatoes, roasted peppers and other flavorful ingredients.  Serve with pitas or fresh vegetables for dipping.