Hummus is really easy to make. You'll need to be careful how much olive oil you put in it, but it's mostly garbanzo beans, garlic, lemon juice, and tahini. You can take it one step further by adding various seasonings for variety. I've seen recipes that include smoky chipotle peppers or kalmata olives, for example. I've also seen recipes that use lentils, black beans instead of garbanzo beans, though garbanzo beans are the most common base.
2 Tablespoons of hummus are considered a serving on the Sonoma diet.
Here is a basic recipe from the Food Network, though it will need a little editing:
1 (15-ounce) can chickpeas, rinsed and drained
3/4 cup water
1/2 cup tahini
5 tablespoons plus 2 teaspoons freshly squeezed lemon juice
1 1/4 teaspoon kosher salt
1 clove garlic
3 tablespoons extra-virgin olive oil (I'd try to cut this back to 1 or 1 tbsp and use water for the difference IF it is needed)
Freshly ground black pepper
2 tbsp chopped fresh parsley (optional)
In a food processor, combine the chickpeas, water, tahini, 5 tablespoons lemon juice, salt, and garlic and puree. While the motor is running, pour in the olive oil (and water) and process until fully incorporated. Season with pepper, to taste. Store in the refrigerator for 6 hours, for the flavors to come together.
When ready to serve, remove the hummus from the refrigerator and stir in the remaining 2 teaspoons lemon juice and parsley. Store any leftover hummus in the refrigerator for up to 2 days.
A lot of recipes use more garlic, so if you love garlic you might add a few more cloves.
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