Sargent Choice Test Kitchen: Loaded Hummus Pitas

Sargent Choice Loaded Hummus Pitas

February 28, 2023
Abigail Morrissey, Nutrition Student

Why We Chose This Recipe

  • This is an easy, dorm-friendly, plant-based snack that is packed with protein, fiber, and iron.
  • There are numerous seasonings and ingredients that can be added to hummus to give it different flavors depending on your preferences.

Recipe adapted from: SC Archives + Budget Bytes
Yield: about 2 cups of hummus
Ingredients
Hummus:

    • 1 (15 oz) can of chickpeas, drained and rinsed
    • ¼ cup lemon juice
    • ¼ cup tahini
    • 1 clove garlic, minced
    • 2 tablespoons olive oil
    • ½ teaspoon ground cumin
    • ½ teaspoon salt
    • 2-3 tablespoons water
    • Optional other seasonings: paprika, garlic powder,
      red pepper flakes, sumac
    • Vegetables of your choice for dipping

    Pita Chips:

    • Package of whole-grain pita
    • Olive oil
    • Seasoning of choice

    Directions
    Hummus Hand Mixing: 

    1. Mix lemon juice and minced garlic to soften the raw garlic flavor.
    2. Add tahini, olive oil, and cold water. Mix well. 
    3. Add chickpeas and mash with a fork, spoon, or potato masher until desired consistency.
    4. Add cumin and salt to taste.
    5. Add additional water, oil, and seasonings to taste.

    Hummus Food Processor:  

    1. In the bowl of a food processor, combine tahini and lemon juice. Process for 1 minute. Scrape the sides and the bottom of the bowl then process for another 30 seconds to ‘whip’ the mixture.
    2. Add the olive oil, minced garlic, cumin, and salt to the whipped tahini mixture. Process for 30 seconds. Scrape the sides and bottom of the bowl and process for another 30 seconds.
    3. Add ½ drained chickpeas and process for 1 minute. Scrape sides and bottom of bowl add remaining chickpeas and process for 1 to 2 minutes more or until thick and smooth.
    4. Slowly add 2 to 3 tablespoons of cold water and process until the consistency is smooth.
    5. Scrape the hummus into a bowl, drizzle ½ to 1 tablespoon of olive oil over the top, and sprinkle with paprika. Serve with baby carrots, cucumber slices, and pita chips.

    Tip #1: Some chefs swear by peeling the chickpeas first to make the hummus very smooth and creamy. If you choose to try this, take a chickpea between your thumb and the next two fingers and “pop!” the naked chickpea out. Discard the skin. 

    Tip #2: Adjust this recipe based on what you enjoy. Consider consistency (smooth or chunky), texture (dry or oilier), seasoning (plain or bursting with flavor), etc.

      Pita Chips:

      1. Preheat oven to 425 degrees Fahrenheit 
      2. Open the pita into two individual circles 
      3. Brush both sides of the pita round with olive oil 
      4. Sprinkle seasoning of choice to lightly coat pita triangles
      5. Cut into triangle pieces (about 8 pieces per pita circle) 
      6. Bake in the oven for 5-8 minutes (watch the first batch to prevent burning based on the oven) – work in batches depending on how many you are making 
      7. Let chips cool before serving. Serve with vegetables of your choice and homemade hummus

      What We Liked

      • We liked the slight lemon flavor to make the hummus taste fresh.
      • We liked how easy it is to make this for a quick, nutritious snack at home or pack it on the go.
      • We liked the soft pita bread with the hummus

      Suggestions

      • This recipe is very flexible and it is easy to create different flavors of hummus by adding in your favorite seasonings.
      • This recipe makes a large batch so some of it can be stored in the freezer to consume at a later time.
      • Toasting the pita will make pita chips or this can be enjoyed with vegetables or whole-grain crackers.

      Nutritional Value

      • Chickpeas are a good source of plant-based protein, iron, vitamin B6, and fiber. Iron is an important mineral that helps red blood cells carry oxygen around the body.  Iron deficiency anemia can cause people to feel fatigued and weak. Beans and legumes, like chickpeas, are good sources of iron, especially for those who do not eat meat.
      • Whole wheat pita is a good source of fiber, B vitamins, and some minerals. Fiber helps control blood glucose and cholesterol levels in the body, as well as contributes to feeling fuller after eating fiber-containing foods. Fiber can also help maintain a healthy digestive tract.
      • Olive oil is filled with unsaturated fats which are great for heart health and reducing the risk of heart disease in the future.