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Traditional Hummus (Gluten-Free)


Photo: CC/Eric Kilby

Hummus is naturally gluten-free and high in protein, making it an excellent choice for a power snack. Finding a pre-made gluten-free hummus  is not that difficult, but to avoid possible cross-contamination, it is always better to make it yourself. The nice thing about this recipe is that it is very basic, and you can add other things like sun dried tomatoes or bell peppers to give it the flavor you prefer.

Traditional Hummus (Gluten-Free)
Ingredients:

  • 1 cup dried garbanzo beans
  • 7 cups water - for cooking
  • 1 teaspoon baking soda
  • 1 ¼ teaspoons salt- or to taste
  • ½ teaspoon minced garlic
  • ¼ cup tahini
  • ½ cup fresh squeezed lemon juice
To Make:
  1. Rinse the garbanzo beans, drain and cover with water to cover by 3 inches. Soak beans for 4 to 6 hours. Drain in a colander and rinse thoroughly. (Please note: the key to this hummus recipe is to just
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    soak the beans for the 4 to 6 hours the recipe calls for. If you soak them overnight they will absorb too much liquid and you will have very mushy beans and lots of water. If you don't have time to do a 4 to 6 hour soak, you can do a quick soak by bringing the beans and soaking water to a boil and boiling for 1 minute. Remove the beans and water from the heat and let stand for 30 minutes before draining and continuing with the recipe. )
  2. In a large pot combine soaked beans, the 7 cups water and the baking soda. Bring to a boil, reduce heat and simmer until the beans are falling apart, about 1 hour. Stir any foam that comes to the surface back into the beans while they cook.
  3. Pour beans and any remaining cooking liquid into a large bowl and cool to room temperature in the refrigerator.
  4. Transfer beans and liquid to a food processor. Add the salt, garlic, tahini and lemon juice and process until smooth.
  5. If the mixture is too thick (it should be the consistency of thick cream), add water 1 tablespoon at a time until the hummus is smooth.
  6. Serve with veggies or gluten-free chips, or crackers and enjoy!

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5 Responses:

 
Penny
Rating: ratingfullratingfullratingfullratingfullratingfull Unrated
said this on
02 Aug 2010 8:52:34 AM PST
This recipe is great! I didn't know making hummus could be so easy. I made my attempt yesterday and it turned out delicious!

 
laura
Rating: ratingfullratingfullratingfullratingfullratingempty Unrated
said this on
02 Aug 2010 11:22:55 AM PST
Why can't you use canned garbanzos? If you can, how many cans?

 
Destiny
Rating: ratingfullratingfullratingfullratingfullratingfull Unrated ( Author)
said this on
02 Aug 2010 11:43:40 AM PST
Hi Laura,

If you use canned garbanzos, make sure to rinse them thoroughly before using them to avoid cross-contamination. It would still be 1 cup garbanzos.
Best,

Destiny

 
Nancy
Rating: ratingfullratingemptyratingemptyratingemptyratingempty Unrated
said this on
15 Jul 2013 8:24:12 PM PST
Everyone knows there is virtually no protein in hummus. Read your labels, folks!

 
Carly

said this on
01 Dec 2013 2:33:04 PM PST
Tahini is high in protein, so perhaps only commercially prepared hummus is low in protein. Is it THAT critical what the protein count is?




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