Authentic hummus recipe

Authentic hummus recipe can be made in a jiffy if you have the garbanzo beans ready cooked; up your vegetable protein with this lovely side dish.

Yup, four minutes is all it takes to make this wonderful dip if you have the Garbanzo beans ready. People don't believe me, so today I'm being cheeky. I've put my bedside clock next to the makings.

Whilst making this dish is very quick, this is a long page. I will outline why every family should have chickpeas daily on the menu, and making hummus yourself is the way to go; after all, it takes only four minutes, twice a week. 

Lower down you will find lots of important stuff on phytosterols and amino acids; grab a nice long tea and take your time. It is important; at least I think so. So much so that I make a large tub of hummus at least twice a week.

It's the difference between taking statins every day, and having normal cholesterol without medication.

Best of all, a tablespoon of hummus will turn a dull green salad into a feast; just add some olive oil and lemon or lime juice and it's a meal fit for a king.

If you only enjoy a teaspoon now and again, don't bother with this authentic hummus recipe; it doesn't keep. Now and again, we don't eat it in time, and then it's pitched into our artisan bread to lower the glycemic index. 

Use fresh herbs and spices whenever possible; purchase small amounts and finish them quickly; freezing helps.

The authentic original ingredients

  • Chickpeas
  • Olive oil
  • Sesame paste
  • Cumin
  • Parsley
  • Lemon
  • To which you can add your favourites: radishes, chili, garlic, avocado, sweet fruit like a plum or mango.

Don't bother with the oft recommended shake of paprika to spice it up a bit; it's just powdered chili and like the other spices in bottles in probably ancient and totally oxidised; just toss in a bit of jalapeno. 

Don't buy canned chickpeas for your healthy authentic hummus recipe. Scout around the Jewish quarter, or the Indian shops; this packet, also known as garbanzo beans, I bought at a Turkish supermarket in Zuid Rotterdam. Chinatown, too, I would presume would stock them. It's the world's favourite legume; literally.

Really, it's simple to make our easy hummus recipe. Only the tahini might give you some difficulty. Get it from a Greek or Turkish shop, or make it yourself if you can buy sesame seeds; a big packet. They too are dirt cheap and very healthy.

So, here's my best hummus recipe.

Authentic hummus recipe

Authentic hummus recipe can be made in only four minutes.

  1. 1 cup of Garbanzo beans aka chickpeas.
  2. One third of a lemon, peeled, and depipped; pulp and all.
  3. One or more cloves of garlic.
  4. 2 tablespoons of sesame tahini; what's that?
  5. A handful of parsley.
  6. A teaspoon of what is cumin?
  7. A slither of chili if you like it hot.
  8. A good slosh of olive oil.
  9. Salt and pepper.
  10. A quarter of a cup of water.

Step 1; how to make hummus 

I'll confess up front. Four minutes plus 9 hours to prepare the garbanzo beans, or chickpeas, if that's what you call them. Or you can cheat if you don't mind paying four times as much and buy them in a can.

  • Take about a cup of dry garbanzo beans; don't bother to measure, just turf them into a pot and cover with plenty of water. Leave them to soak at least overnight, and I like to leave them even longer. Then they take less time to cook; rinse several times. I actually take a kilo and then freeze them in small packets. 
  • Cover with boiling water and simmer for one and a half hours, or until soft. Don't cheat; they will give you indigestion if not properly done; they must be soft. Better still, cooking chickpeas can be much quicker by solar pressure cooking.
  • One minute before the end throw in a clove or two of garlic and perhaps a little fresh chili.
  • Leave to stand, and meantime get on with the other ingredients.

How to make tahini

How to make tahini is only important if you can't purchase it from the local Greek or Turkish supermarket; I've been trying for years and still have to admit that centuries of toasting and grinding beats us hands down. But you absolutely do need it for your authentic hummus recipe.

Use your imagination when making your own authentic hummus recipe; I always add a sweet fruit now, like mango, peach or papaya.

A stick of celery, a couple radish, half an avocado, now you have Avocado Hummus, half an eggplant cooked for five minutes in the microwave and scraped out of the skin (Eggplant Hummus), paprika, yoghurt... best hummus recipe!

I sometimes like to add a couple tablespoons of yoghurt.

What we are indulging is in your favourite salads to make a healthy hummus recipe.

Step 2: Make HUMMUS ! Authentic hummus recipe 

Note the Time: 11.48

I've slipped home from a four hour session at the Chiropractic Coalface, and I'm starving. How long will it take to throw some Hummus together for my Hummus Sandwich?

Rinse the cooked beans, drain, and pour into a mixing bowl, together with the clove of garlic.

Authentic hummus recipe 

Time: 11.49

Wash and roughly chop your vegetables and the lemon. You're going to use the blender, so no need to be precise. The red chili. Chop the parsley benefits. Quick!
Parsley benefits ... what are they?

Authentic hummus recipe

Time: 11.50

Add the liquids: Olive oil, Tahini and Yoghurt, just slosh them in, perhaps two to three tablespoons each. The amount really isn't critical. Add your salt and pepper, and a teaspoon of cumin.

Authentic hummus recipe Time: 11.51

Get out your blender, and squish it all up. Oops, forgot the garlic today. "Stom" the Dutch would say. How could you possibly forget the "knoflook"?

Wow, Time: 11.52

"Klaar" we would say in Dutch. Finished.

11.48 to 11.52 = 4 minutes! Plus 9 hours to soak and cook the chickpeas!

9.04 hours and I'm ready to make a hummus sandwich. Or 4 minutes if you choose to cheat. Either way, this is a great way to get your evil LDL down in your blood cholesterol profile. Better still, it raises the champion HDL that takes nasty cholesterol back to the liver, getting it out of circulation. Want to live to a happy, healthy eighty?

In any case, it tastes FANTASTIC! Believe you me, I do this every week! Add a slice or two of paprika, full of anti oxidants. Tastes lekker too. This is the best hummus recipe, believe you me, I enjoy it week after week, after week... a few more parsley benefits? Definitely! This is a very easy hummus recipe. Four minutes! This is the best hummus recipe you'll find on the net. Tried and tested.
It doesn't keep more than about 4-5 days as it has no preservatives. So I make this amount at least twice a week.

After three days the balance goes into our low GI bread recipe.

STEP 3: Make and enjoy a hummus sandwich using your authentic hummus recipe. Enjoy it with a salad; I even add it sometimes to my oats muesli if I don't have time to prepare an egg or other protein. 

Top superfoods for lowering cholesterol, a very authorative site, lists the following:

  1. Oatmeal - 1 bowl per day will lower your cholesterol between 8-23%.
  2. Beans, Lentils and Chickpeas - a fantastic way to add fibre too ...
  3. Avocado - decreases total cholesterol, whilst increasing the HDL fraction, the "good" cholesterol.
  4. Salmon - excellent source of Omega-3, a type of good fat believed to improve cholesterol profile.
  5. Walnuts - excellent source of Omega-3 for vegetarians particularly. For seafood lovers our fish soup has far more omega-3. Fish soup ...

Forgot the garlic 

I don't follow recipes slavishly, with the result that I irritatingly forget an important ingredient occasionally. Today it had a positive result.

Don't get me wrong, I love garlic. It's healthy stuff and, when making a mutton stew for example, I pitch a whole corm of garlic in. MUTTON STEW ...

But I'll confess that I do get some wry looks from patients when I've put a couple of tablespoons of my authentic hummus recipe into my breakfast cereal. It does sustain me through the long morning at the Chiropractic Coalface, but secondhand garlic isn't such fun first thing in the morning. 

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The positive is that I make up my authentic hummus recipe without the garlic. When it's mushed, I remove half for my breakfast, pop the blanched clove into the remainder and blend it for lunches and dinners.

Next time perhaps I'll try one third of a clove for breakfast, the remainder for the authentic garlic recipe. Chop and change, experiment, taste; that's what's fun about cooking. This week I added half a dozen grapes; the family loved it. The Chinese guavas weren't a success and I nearly broke a tooth on the pips.

Some recipes recommend three cloves of garlic; that's overkill as far as I'm concerned. They've never actually made it. Then you can't taste the parsley benefits, or the sesame tahini and the other more subtle flavours. One clove is enough.

Calories in hummus

All that olive oil and sesame paste. Is hummus fattening? How many calories in hummus you may be asking, and what about anti-oxidants, and other food stuffs like protein? And is it high in carbs that we now know are the main cause of obesity? Actually it's only refined carbohydrates that are a problem.

Of course you can change your authentic hummus recipe by adding less olive oil if you choose... that will immediately lower the calories in hummus.

Methionine and lysine

Vegetarians have to be very careful to balance their proteins, and over the centuries the typical vegetarian diet has evolved which contains a grain or seed PLUS a legume for the two essential amino acids methionine and lysine.

The reason is simple. In order to live, survive, be healthy you need both

  • methionine (found in seeds and grains) and
  • lysine (found in legumes).

Both are "essential" amino acids, and without both you and your children cannot be healthy. In fact, without both, your bodies and worse minds will be stunted, and you may even die. The disease is called Kwashiorkor; we see it all the time in rural Africa.

Sesame seeds are known for particularly high in methionine. Chickpeas are rich in lysine. Together they make the perfect couple, the complete protein. So, if you want to make a low fat hummus (not actually what I recommend) cut back on the olive oil and not the tahini.

Rather reduce your saturated fats like butter, dairy and red meat if you are overweight; those are the problem fats. Even more important are the refined starches; it's cookies and cakes that make us obese generally rather than too much fat.

Plus it's the added fat that makes our authentic hummus recipe such an ultra low GI food. Usually it's the refined starches that are the devil when it comes to obesity. White bread, potatoes, sugar and rice top the list.


Vegetarians have to make sure they are getting enough of an amino acid called Methionine. It's often in short supply. Meat lovers have too much of an amino acid called Homocysteine - it's been strongly linked to heavy plaque build up in the blood vessels, heart disease and stroke; parsley is part of the solution.

Both vegetarians and meat lovers should eat a lot of parsley but for different reasons. Parsley is very high Folate and Vitamin B6 content. They are an important link in the conversion of undesirable Homocysteine in the body, to very desirable Methionine. Parsley is not just a garnish, and for centuries the people living on the so-called Mediteranean diet have known it. Eat the parsley on your plate, don't trash it!

It's all in our authentic hummus recipe, except the B12 that you need from eggs.

Plasma homocysteine levels are strongly influenced by diet, as well as by genetic factors. The dietary components with the greatest effects are folic acid and vitamins B6 and B12. Folic acid and other B vitamins help break down homocysteine in the body. Several studies have found that higher blood levels of B vitamins are related, at least partly, to lower concentrations of homocysteine. Other recent evidence shows that low blood levels of folic acid are linked with a higher risk of fatal coronary heart disease and stroke."

The American heart association 

Side dish of TAPENADE to go with your authentic hummus recipe? You can rustle up a side dish of TAPENADE in fifteen minutes, five minutes if you choose (not recommended) to use de-pipped olives. Just olives, olive oil, capers and lemon. What could be easier? Olive Garden Menu Tapenade ...

Get the best blender for the money might be of help in choosing the model that suits your needs.

What is cumin?

Spices, like all other foods oxidise and lose their value once the outer shell is cracked letting the air in. I was astonished how much nicer our authentic hummus recipe was once we started roasting our own cumin; then I keep it under olive oil and it lasts for a month or more. The same applies to any chili you might like to add to your cooking; they grow like weeds in the summer, and through mild winters.

Foods that lower cholesterol

Whilst cholesterol is not nearly as important as raised homocysteine, it's interesting that many of the foods that lower cholesterol also help with homocysteine. It's all about reducing the inflammation in your blood vessels. After oats, chickpeas are number two in the lowering cholesterol stakes making your authentic hummus recipe an important addition to your table.

I make it at least twice a week; it's only four minutes after all.

Healthy choice foods

Healthy choice foods are all about reaching a healthy, vibrant eighty with all your marbles intact. Chickpeas lower the cholesterol, and the sesame seed paste has the tryptophan and tyrosine to keep your memory and mood intact. The parsley has the B vitamins and magnesium; add an egg for the B12 and you're home and dry; we have this authentic hummus recipe virtually every day on a green salad.

Healthy choice foods means inter alia 8-9 coloured foods every day. And some of our authentic hummus recipe. Enjoy it daily; it's part of my top 7 functional foods for your health; they prevent disease and promote well being.

When making any red meat stew such as these Bobotie recipes always substitute some of the beef for example with a cup of chickpeas.

Test of time

When you've made a particular dish at least twice a week for over ten years, then you know it's stood the test of time. Such is it with our authentic hummus recipe; it turns a dull salad into a gastronomic delight.

Whilst I love a pesto with a salad too, it just hasn't scored with the test of time as our hummus has; of course, it's different every week; in particular a chunk of sweet fruit like mango really makes it more interesting, and introduces another colour food; do you aim for ten? You really should if you want to live long in the land, and escape cancer and other nasties.

You can make pesto in only five minutes too. You get the benefit from wonderful taste, another colour and the anti inflammatory properties of sweet basil, and the solid nutrition from pine nuts and Parmesan or Feta cheese; it's so easy, but none of these condiments without chemical preservatives keep; finish them within three days.

Then, if there's any left, I simply add it to the bread dough; waste not, want not.

Add a cup of Bernie's beetroot soup, also known as borscht, and you have a whole meal.

Hummus for manganese

Those who spend a lot of time out in the midday sun, like gardeners and glider pilots, must make sure they get plenty of manganese for the integrity of the skin. The widow maker tells the story of my return to soaring after a long hiatus in the Netherlands.

Those enjoying a vegetable based diet need have no qualms; oats, spinach and garbanzo beans all would give us adequate levels of this important mineral. Those still on a black and white diet certainly need to be concerned; their skin will age faster.

Hummus for manganese is just one more reason why we should regularly make and enjoy this wonderful food.

Useful links

» Authentic hummus recipe

Phytochemical foods

What are phytochemical foods, and what dainties are they found in? You guessed it; your authentic hummus recipe is rich in them.

Flavonoids ... Phytochemical Foods

Freezing chickpeas

There's little point in cooking only enough chickpeas for just one helping of your authentic hummus recipe. I pressure cook a kilo; then freezing chickpeas is a cinch, and you have a ready supply of my favourite legume.

Bernard Preston

If you're enjoying this site, then I guarantee you'll love my Bernard Preston books. What's more they are dirt cheap; nothing about authentic hummus recipe in them!

Backcover Book I: The Bostonians.

A Family Affair is the heart-warming trilogy about family with a difference. It has two Moms, but no Dad.

Janet has a happy childhood; it’s at her Diocesan  School for Girls where she first tastes the forbidden fruit. But Santie’s mother dies and the child is sexually abused by her father. Whilst at the Police College a gate slams shut, wiping all memory of her abused childhood from Santie’s mind, but leaving her sexually very conflicted.

After studying law, Janet and Santie’s friendship blossoms whilst doing their articles, but Janet is raped by their boss at a beach party. Deciding to keep the child, Klein-Jan is the honey in the sandwich that sweetens and cements their relationship; until the toddler is kidnapped by his father.

Darkness ensues. Eventually, in desperation, their gynaecologist suggests that they have another child. But how do two women conceive a baby?

Book II: Peter’s Children

Enter Peter Thomas… is it possible for a man to be hoodwinked into siring four children and be none the wiser?

Book III: The Return

Concealed in Holland from Interpol by his father, Klein-Jan, now aged twenty, undertakes a journey to discover his roots.

Set in South Africa, A Family Affair is both a lighthearted and easy read, but also takes an inside look at serious issues; women in love, rape, abortion, AIDS and the profound love of a grandmother. It was from her home that KJ was kidnapped.

Rather more than a Mills and Boon! Sample a few free chapters of Bernard Preston at the A Family Affair home page.

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