Hummus is a popular Middle Eastern food dip originating from an Arabic word ‘humas’ meaning ‘chickpeas’ and made from mashed chickpeas blended with tahini, lemon juice and garlic. Historical information points to its likely origin being ancient Egypt where they seem to have omitted garlic. Well loved in other cultures, like in the Mediterranean, the recipes vary and people debate how to make the best bowl of hummus.

I’ve included a basic hummus recipe and a few flavoured varieties of hummus with roasted vegetables. The veg take a little extra time to roast, but since the oven is doing the work you’re free to do something else while you wait.

Hummus is a wonderful source of fibre and plant-based protein, it contains healthy good-for-you fats and complex carbs that are important to a well-balanced diet. Complex carbohydrates take longer to digest which means they don’t spike your blood sugar like processed carbs do. Hummus can be part of your daily diet if eaten in moderation and when combined with a diverse variety of plant foods.

Health benefits:

·       Hummus is rich in protein, essential vitamins and minerals, high in fibre, and although a bit high in fat, it’s mostly heart-healthy unsaturated fat.

BASIC HUMMUS

PB, GF

1½ cups (400 g) very soft chickpeas (@bbcgoodfood idea)

¼ cup (62 ml.) cold water, the amount depends how thick you want your hummus to be

3 tbsp (45 g) tahini

1 garlic clove

1 lemon juiced and zest

2 tbsp (28 g) extra virgin olive oil to garnish

Place chickpeas and water into a blender and blitz until smooth, add tahini, garlic and lemon juice, and blitz. If the consistency is too thick, pour in a little more water and blitz up to 5 minutes until the hummus is silky smooth. If the hummus is too sour for your taste, salt can balance out sourness, so add a little salt but not too much. Spoon into a bowl to serve or glass jar to keep. The hummus will keep in the fridge for a week.

*to soften chickpeas, place them in a saucepan and cover with water, simmer on the stove until very soft to help in creating a creamy textured hummus

BEETROOT & CUMIN HUMMUS

1½ cups (400 g) *very soft chickpeas

¼ cup (62 ml.) cold water

3 tbsp (45 g) tahini

1 garlic clove

1 lemon juiced and zest

2 tbsp (28 g) extra virgin olive oil to garnish

1 beetroot, roasted at home or store bought

1 tsp (3 g) ground cumin

Toppings: pistachios, goats cheese, orange segments, chives

Preheat the oven to 180’C. Scrub the beetroot and chop into wedges. Place on a lined baking sheet, cover with foil and roast in the oven for 45 minutes until tender.

Place chickpeas and water into a blender and blitz until smooth, add tahini, garlic, lemon juice, roasted beetroot and ground cumin, and blitz. If the consistency is too thick, pour in a little more water and blitz up to 5 minutes until the hummus is silky smooth. Spoon the hummus in a bowl and add toppings.

*to soften chickpeas, place them in a saucepan and cover with water, simmer on the stove until very soft to help in creating a creamy textured hummus

EGGPLANT or BROAD BEAN HUMMUS

1½ cups (400 g) *very soft chickpeas

¼ cup (62 ml.) cold water

3 tbsp (45 g) tahini

1 garlic clove

1 lemon juiced and zest

2 tbsp (28 g) extra virgin olive oil to garnish

1 roasted eggplant /aubergine

OR 1 cup (180 g) podded broad beans + extra for toppings

½ tsp (1.5 g) ground coriander

Toppings: pine nuts, currants or roasted broad beans, fresh basil leaves

Preheat oven to 200’C. Wash the eggplant thoroughly and pat dry with paper towels. Cut into pieces and place spaced out on lined baking tray so they can cook evenly. Roast for 15-25 minutes, depending on the size of the pieces, until the flesh is completely tender and somewhat custardy.

To roast the broad beans, place on a lined baking tray in the oven for 40 minutes.

Place chickpeas and water into a blender and blitz until smooth, add tahini, garlic, lemon juice, roasted eggplant or broad beans and ground coriander, and blitz. If the consistency is too thick, pour in a little more water and blitz up to 5 minutes until the hummus is silky smooth. Spoon the hummus in a bowl and add toppings.

*to soften chickpeas, place them in a saucepan and cover with water, simmer on the stove until very soft to help in creating a creamy textured hummus

RED CAPSICUM HUMMUS

1½ cups (400 g) *very soft chickpeas

¼ cup (62 ml.) cold water

3 tbsp (45 g) tahini

1 garlic clove

1 lemon juiced and zest

2 tbsp (28 g) extra virgin olive oil to garnish

1 red capsicum

fresh thyme leaves

Toppings: walnuts - broken by hand, sheep feta

Wash capsicums and pat dry with a paper towel. Fire-roast the capsicums on the gas flame with tongs for 10 minutes until the skin blackens, cool for 10 minutes and remove the burnt skin with your fingers.

Place chickpeas and water into a blender and blitz until smooth, add tahini, garlic, lemon juice, roasted capsicum and fresh thyme leaves, and blitz. If the consistency is too thick, pour in a little more water and blitz up to 5 minutes until the hummus is silky smooth. Spoon the hummus in a bowl and add toppings.

*to soften chickpeas, place them in a saucepan and cover with water, simmer on the stove until very soft to help in creating a creamy textured hummus