Making hummus without a blender is quite feasible and still delicious. Here’s a simple recipe using red lentils. Red lentils are a great alternative to chickpeas and cook faster, making the process easier.
Ingredients:
1 cup red lentils
2 cups water
2 cloves garlic, minced
3 tablespoons tahini (sesame seed paste)
3 tablespoons lemon juice (about 1 lemon)
2 tablespoons olive oil
1 teaspoon ground cumin
1 teaspoon paprika
Salt to taste
Freshly ground black pepper to taste
Optional: a pinch of cayenne pepper for a bit of heat
Optional: chopped parsley for garnish
Optional: Turmeric
Directions:
Cook the Red Lentils:
Rinse the red lentils under cold water until the water runs clear.
In a medium saucepan, bring 2 cups of water to a boil. Add the red lentils and reduce the heat to a simmer. Cook for about 15-20 minutes, or until the lentils are very soft and most of the water is absorbed. If needed, drain any excess water.
Mash the Lentils:
Using a fork or a potato masher, mash the cooked red lentils until smooth. For a finer texture, you can pass the mashed lentils through a sieve or use the bottom of a glass to press them through a fine mesh strainer.
Combine Ingredients:
In a large bowl, combine the mashed lentils with minced garlic, tahini, lemon juice, olive oil, cumin, paprika, salt, and pepper. Mix well until all ingredients are fully incorporated. Adjust seasoning to taste.
Serve:
Transfer the hummus to a serving dish. Drizzle with a little extra olive oil and sprinkle with paprika and chopped parsley if using. Serve with pita bread, fresh vegetables, or as a spread on sandwiches.
Nutritional Value (Approximate per 2-tablespoon serving):
Calories: 70
Protein: 3g
Carbohydrates: 6g
Dietary Fiber: 1.5g
Sugars: 0.5g
Fat: 4g
Saturated Fat: 0.5g
Sodium: 30mg
This recipe is rich in protein and fiber from the red lentils, healthy fats from the olive oil and tahini, and it provides a good amount of vitamins and minerals. Enjoy your homemade hummus!
