Big chickpea energy

The power of hummus and a 5-minute hummus on toast bonanza.

Hey! I’m Dina, a registered Nutritionist, I chat about realistic healthy living for diverse bodies, with monthly 5-minute meals. If you’re new here, you can read more about what to expect on the D-List

Regardless of who invented it, hummus is a daily staple in every Arab home. We grew up with it, it’s in our blood, we are part hummus.

However, hummus gets far better press than its humans.

Arabs take food very seriously. Every dish is made with love, sprinkled with the spirit of the people who make them. Our food is an extension of our identity, inseparable from who we are. By enjoying our food, you are enjoying our culture and our people. It’s personal.

Our ancient peasant food, once considered a foreign delicacy, has gone international. Hummus is now mass-produced in plastic pots and shared across tables worldwide. People are tasting the joy of Middle Eastern culture and feeling the warmth of our people, without realising it.

The mighty chickpea has brought us closer together. We are united through our shared love for hummus, whether you love us or not. Not many other beige foods can claim such a superpower.

Hummus is an Arabic word. It literally means ‘chickpeas’.

The full name of the dip is ‘Hummus b’tahini’, which means ‘chickpeas in tahini’.

‘Hummus’ does not mean the ‘smushing’ act of foods that are not chickpeas. I see this a lot, as if the word is no longer Arabic. Lentil hummus (a Western invention), contains no chickpeas, and translates as ‘lentil chickpeas’. Sure guys, why not? 🙄

---

Why is hummus world famous?

• Rich in protein, fibre, essential fats, vitamins and minerals.

• Delicious and comforting.

• Inclusive - naturally vegan and gluten-free.

• Filling and energising.

• One of the most nutritious convenience foods.

• Affordable yet indulgent.

• Social - made for sharing.

• Versatile - it goes with everything.

---

The power of versatility

In the Middle East, ‘hummus’ is often used to describe humans:

‘He’s like hummus, he gets on with everyone’.

‘He’s like hummus, always involved in everyone’s business’.

Because hummus goes with everything and has a place in every meal.

He’s an easy-going, warm and generous guy, loved by all, mixes well with a variety of people, but equally comfortable in his own company.

The versatility of hummus means it pairs well with just about anything, making it a perfect lunch for busy, working-from-home days or when cooking feels too exhausting. Thanks to its protein and fibre content, hummus on toast makes a filling, energising meal. It can be ready in minutes, creating endless possibilities for quick, no-cook meals.

---

Here’s your hummus on toast end-of-year bonanza. And how to make your own hummus in 5 minutes.

I ate a lot of hummus this month

Hummus on toast combos:

1. Olive oil and za’atar

2. Kimchi

3. Tabbouleh salad

4. Cherry tomatoes, olives and balsamic vinegar

5. Avocado and chilli flakes

6. Caramelised red onion and sumac

7. Broccoli, sesame oil and sesame seeds

8. Beetroot, mint and spring onion

9. Roasted peppers

10. Roasted cauliflower with cumin

11. Chickpeas and paprika

12. Fried aubergine and pomegranate molasses

Homemade Hummus in 5 minutes

Image by Nicholas Barbaros

The supermarket stuff is great, but homemade stuff is better. You can make it yourself in 5 minutes when you run out, as long as you’re well-stocked with chickpeas and tahini.

Use any of the above toppings on your homemade hummus, and spread on toast for a well-balanced lunch.

Ingredients

• 1 can (400g) chickpeas

• 3 tbsp tahini

• 2 tbsp fresh lemon juice

• 2 tbsp extra virgin olive oil

• 1–2 cloves garlic (minced)

• Salt to taste

• 2–4 tbsp water (adjust for desired consistency)

Directions

1. Drain and rinse the canned chickpeas.

2. In a food processor, combine the chickpeas, tahini, lemon juice and garlic.

3. Blend while slowly adding olive oil and water until you achieve your desired consistency. Taste and adjust lemon juice, salt or garlic if needed.

4. Spoon the hummus into a bowl and drizzle with olive oil (optional).

Leftovers: Store in an airtight container for up to five days in the fridge.

Baby-friendly: Serve the hummus with toast fingers or cucumber sticks.

Last-minute Middle East inspired festive gift ideas:

• Biladi Chocolate Tahini - a nutritious alternative to chocolate spreads.

• Bethlehem cookbook by Fadi Kattan - a celebration of Palestinian food.

• Lyoum camel jumper - the classic Christmas jumper with an Arabian twist.

• MAP donation gift card - for the friend who doesn’t need more stuff.

And finally, just for giggles, here is the inspiration for this post.

Merry Christmas habibis!

As always, let me know your thoughts or if there’s anything specific you’d like to hear about. I love hearing from you!

Everything here is free, but if you’d like to support my mission of making healthy living more accessible, please share, subscribe or upgrade. Your support is much appreciated ❤️