Spinach & Feta Hummus

Mon, Aug 2, 2010

Appetizers, Around the World, Disguising Healthy Foods, Lebanon, Middle East, Search by Course, Snacks

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Hummus originated in the Middle East and is traditionally made with ground chickpeas (also known as garbanzo beans), tahini (a sesame seed paste, similar in texture to peanut butter) and other seasonings such as garlic and lemon juice. It’s a great source of protein and fiber, and it makes a tasty snack. I like to serve an assortment of hummus flavors, made with my basic hummus as the base, including this version with spinach and feta cheese and another version with roasted red peppers and feta cheese. You and your family won’t even notice that you are devouring a healthy leafy green.

Spinach & Feta Hummus

Recipe Type: Snack, Appetizer

Author: Itsy Bitsy Foodies

Prep time: 10 mins

Cook time: 20 mins

Total time: 30 mins

Serves: 2-4

Your family won’t even notice that they are eating such a healthy green with this spinach & feta hummus.

Ingredients

Basic Hummus
3 3/4 -4 cups cooked garbanzo beans {or 3 15-ounce cans garbanzo beans, drained and rinsed}
1 Tbsp lemon juice, to taste
1 1/2 tsp salt, to taste
1 – 1 1/2 cups water
1 1/2 -2 tsp tahini
4-6 roasted garlic cloves, minced
Spinach & Feta Hummus
1 cup hummus
1 cup spinach
1 garlic clove, minced
1 tsp olive oil
1 Tbsp feta cheese

Instructions

Basic Hummus

Place 4 cups of dried garbanzo beans in a large pot and cover them with water.
Put the lid on the pot and let the beans soak for 4 hours or up to overnight.
Drain the beans once they are done soaking and discard the water.
Cover the re-hydrated beans with water and let them simmer over medium heat for 30 minutes to an hour, until they are soft and tender but still hold their shape.
Drain the beans and save the water to use when blending the hummus.
Blend the beans with the rest of the ingredients in a blender or a food processor, until a smooth hummus forms.
Adjust the amount of water added to reach the consistency that you like and season it to taste.
If desired, drizzle a little bit of olive oil on top when you serve it.

Quick Version

Pour the drained and rinsed garbanzo beans into a sauce pan and cover them with water.
Heat them over medium heat and let them simmer for 15-20 minutes until the beans are tender.
Drain the beans and save the water used in simmering the beans.
Blend the beans with the rest of the ingredients in a blender or a food processor, until a smooth hummus forms.
Adjust the amount of water added to reach the consistency that you like and season it to taste.

Spinach & Feta Hummus

Heat 1 tsp olive oil in a pan over medium heat.
Sauté the spinach and minced garlic for 2-3 minutes, or until the spinach is wilted and the garlic is just starting to turn a light golden brown.
Remove the spinach and garlic from the heat and add 1 Tbsp feta cheese.
Finely chop the cooked spinach, garlic and feta to form a purée.
Stir the purée into the hummus or blend them together to form a smooth dip.
Serve the hummus with pita bread and veggie sticks.