Basic Hummus

Ingredients

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• 15 oz Garbanzo beans , drained and rinsed
• ½ cup Water-packed , roasted red peppers
• 3 Tbsp Lemon juice
• 1 Tbsp Tahini
• 1-2 clove Garlic , peeled
• ¼ tsp Cumin
• Salt (optional)

Method

1. Drain and rinse the chickpeas.
2. Combine chickpeas, lemon juice, tahini, garlic, and cumin in a food processor or blender.
3. Process until very smooth, 1 to 2 minutes.
4. Add water a tablespoon at a time to thin.
5. Salt to taste.
6. Refrigerate up to a week.

About the ingredients

Garbanzo beans Cicer arietinum

Chickpea: edible seed of the legume Cicer arietinum, domesticated in the Near East ~9,000 years ago. Eaten whole (boiled, sprouted, roasted) or ground. Rich in plant protein, fiber, folate, iron, manganese. A whole-food legume, canonical WFPB.

Water-packed

Plain potable water (H2O). Universal solvent and culinary base, no calories or nutrients beyond trace minerals. Not derived from any organism; an unprocessed essential. WFPB canonical.

Lemon juice Citrus limon

Lemon is the acidic tree fruit (hesperidium) of Citrus limon, a Rutaceae shrub of likely Northeast Indian origin. Eaten as fresh fruit, juice, and zest. Rich in vitamin C, citric acid, flavonoids. Whole fruit and its fresh juice are canonical WFPB foods.

Tahini Sesamum indicum

Paste of ground (usually toasted) hulled sesame seeds—nothing but seeds. A seed butter rich in fat, protein, calcium, and iron. WFPB-canonical as named.

Garlic Allium sativum

Garlic itself is canonical, but extract denotes a concentrated/isolated derivative outside the whole-food canon. Marketed as natural/healthy supplement, hence mistaken-as-WFPB flag.

Cumin Cuminum cyminum

Dried seeds of Cuminum cyminum, an apiaceous herb. Whole spice, mechanically harvested and dried; matrix intact whether whole or ground. Canonical whole-plant seed spice.

Salt NaCl

Crystalline sodium chloride, harvested by evaporating seawater or mining rock-salt deposits. Used as seasoning and preservative since antiquity—central to trade and food economies for millennia. A mineral, not a plant food, and a sodium isolate; noncanonical to WFPB.