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Hi, everyone.
It's Chef Dominic Stewart with EFNEP, the Expanded Food
and Nutrition Education Program with USU Extension.
I'm here to bring you Snacks Part 3.
Today we're going to make some hummus.
Everybody's heard of hummus.
I would hope you have heard of hummus.
Yes?
OK, I'm assuming you said yes.
Hummus, traditionally, made with chickpeas or garbanzo beans.
Take the help from the store and buy canned.
Don't feel that you need to boil dried beans.
Unless you have some dried garbanzo beans that you've
been needing to cook up, that's the only other time
I would recommend you use them is if you-- if you've got them,
use them.
But the thing I love about hummus
is that it's a great way to get a lot of protein in dip form.
And who doesn't like dip?
If you don't like dip, you can just turn off the video now.
But it's a great way to get lots of protein.
And actually, it's a nice vessel for vegetables and things
like that, as well.
If you don't like garbanzo beans,
feel free to substitute out any legume or other bean.
You would just call it that bean and then hummus.
So we're going to go ahead and get this started.
This comes together in the bowl of our food processor.
So in our bowl here, I have our chickpeas.
We're going to add in just a little bit of garlic.
We're going to add some lemon zest
to make it nice and bright.
OK.
We're going to add just a little bit of lemon juice, salt,
pepper, and extra virgin olive oil.
Now, I use olive oil in place of tahini paste
to kind of use a healthier fat.
And then we're just going to process this
until it's nice and smooth.
All right, that looks great.
I like to keep a little bit of texture in my hummus.
Feel free to process it to your desired consistency.
We're going to go ahead and taste this.
See how it's nice and smooth there.
You just want to add enough olive oil to kind of bring it
to this nice, smooth texture.
You know what, that's good to go.
All right.
So this hummus will come together simply
as a dip on maybe a vegetable tray.
So you can add some to a bowl.
OK.
And then maybe finish it with a drizzle of olive oil and just
a little pepper.
Make it look pretty.
And that's probably the main way you
would eat hummus is just with some vegetable sticks there.
One of my favorite ways to eat hummus
is by making kind of a deli roll-up using
some beautiful deli turkey.
I'm going to take a slice of turkey,
and we're going to smear it with some hummus.
We're going to add it on a piece of cheese and maybe a cucumber
stick.
And we're just going to roll that up.
And you have this nice little kind of wrap to eat.
Now, for all you low-carbers out there,
I think this would be a great option for you.
So again, we have a piece of turkey.
We're going to spread our hummus on there.
Feel free to use whatever kind of deli meat you like.
I like to use turkey because it's nice and lean.
If you like ham, use ham.
If you like chicken, use chicken.
Feel free to play around with the flavors of your meat too.
It can be a smoked turkey, honey baked, barbecue,
things like that.
So we did cucumber in that one.
Let's do a carrot stick in this one.
Now, you can pre-make these and keep them in your fridge.
And then you have a great little quick snack
that has lots of protein and some veg in there.
And that was pretty quick, right?
We made hummus in-- what did that take--
a minute, two minutes, something like that.
OK, I'll show you this last one here.
OK.
So we have hummus just as a dip.
We have it as a spread.
Feel free to use this in--
I like to toast up a piece of bread and spread hummus on it
and then put on just some chopped salad
and have that as my lunch.
It works great as a replacement for mayo.
So if you're trying to watch your fat,
feel free to give hummus a try as a fat replacement
there, kind of as your moisture thing there.
This recipe, along with all of our others,
are available on the website.
And again, I want to thank you for watching.
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