Garlicky Hummus

*Apart from being very tasty, hummus is a great way to infuse your diet with a little extra fibre. Chickpeas contain roughly 6 to 7 g (¼ oz) of each soluble and insoluble fibre per half cup, helping to promote regularity and, subsequently, healthy digestion. I always boost my hummus with lots of garlic too. Garlic contains an indigestible fibre known as inulin, which acts as a prebiotic and promotes the growth of beneficial intestinal bacteria. I’ve added a beetroot version, both for its myriad health benefits and for its sweet flavour and vibrant colour.*

Great

% Daily Values based on a 2,000 calorie diet

Step 1

Put the chickpeas in a medium saucepan with 1 litre (34 fl oz/4 cups) of the warm water and 1 teaspoon of the bicarb soda. Cover and set aside for 12 (and up to 24) hours. Drain, rinse and change the water and bicarb soda 1–3 times over the soaking period to prevent the chickpeas from fermenting.

Step 2

Drain and rinse the chickpeas, then return to the saucepan. Cover with the remaining 1 litre (34 fl oz/4 cups) water and add the remaining bicarb soda. Bring to the boil over a high heat, then reduce to a simmer and cook for 40 minutes, or until the chickpeas are tender. Drain, reserving 60 ml (2 fl oz/¼ cup) of the cooking liquid.

Step 3

Combine the chickpeas, garlic, tahini, lemon juice, olive oil and cumin in a food processor. If you’re boosting your hummus with beetroot, add it now. Blend, scraping down the sides occasionally until smooth. Add a little of the cooking liquid at a time, adjusting the consistency as desired.

Step 4

Season with salt and pepper. Top with coconut kefir to serve if you’re making the beetroot-boosted option.

Step 5

Store the hummus in an airtight container in the refrigerator for up to 1 week.

Step 6

CARLA’S TIP This hummus makes a nice addition to the Pick-Your-Own-Herbs Oven-Baked Barramundi and the Spiced Chicken, Three Ways. I also love to spread it on a piece of Prebiotic Superseed Bread for a quick, nutritious breakfast, or on Buckwheat & Caraway Crackers as a snack.