The Mediterranean diet was shown to be the most sustainable in comparison to many other diets. There is no calorie counting or food group elimination. You are encouraged to eat plenty of vegetables, fruits, legumes, whole grains, herbs, fish, olive oil, nuts, seeds and minimize intake of red meat and products with added sugar. And in addition to these yummy ingredients, you are recommended to stay active. Sounds quite doable, doesn’t it.
Personally, I am a big fan of the Mediterranian diet and my most favorite dish is Hummus. It is so versatile since it goes well with whatever you eat. You can use it as a dipping sauce for fresh veggies or simply eat it with a toast. And it doesn't require a ton of time to make it.
Since I am always looking for a mixture of flavors, my hummus recipe is not the original one. Adding shallots/red onion and carrots is one of the secrets to impress your taste buds. Scroll down to find out about the other secrets.
Alright, before we jump into the ingredients. I encourage you to use fresh ingredients if possible. The main ingredient of hummus is chickpeas (also known as garbanzo beans) and they really taste differently if cooked from scratch and not taken from a can. But if canned beans are the only thing you have - go for it. It will still be nutritious!
1 cup dry chickpeas (garbanzo beans) or 1 canned beans 2-3 medium carrots 1-2 whole shallots 1/2-1 cup water 2 tbsp tahini 2-3 tbsp olive oil (+1-2 tbsp to add on top) 2 tbsp lemon juice 2 cloves fresh garlic 1 tsp cumin powder 1/2-1 tsp pink Himalayan salt 1 tbsp caraway seeds 2 tbsp pine nuts for decoration, optional
Time Required: 20-30 min for preparing and about 12-16h for soaking+boiling if fresh beans are used
If you plan to use fresh beans, soak them overnight and then boil until soft. For boiling, it takes about 20-30 minutes or less. You can always poke a bean with a knife to check.
While the beans are being boiled, place carrots and shallot on a baking tray. Sprinkle them with some olive oil and bake for 15 min at 350 degrees F.
The easiest part is to blend all the ingredients except for caraway seeds: beans, carrots, shallot, tahini, olive oil, lemon juice, garlic, cumin, salt. Then add water. I like to add water from the boiled beans. Filtered boiled water would work fine as well. Blend everything until a smooth consistent mixture. Add caraway seeds and mix it with a spoon - keeping them intact gives a special flavor to hummus.
Once ready, place the hummus in a container. Add some olive oil on top so it stays fresh and sprinkle it with herbs and pine nuts. Enjoy!