Legumes that are packing many proteins

Lately, conversations with my friends have been ‘humm’ing with one surprising topic. Hummus. 
It is perhaps one of the most esthetically unappealing foods there is, hands down.
A bowl of hummus appears to be the unique combination of regurgitated baby food and something Fido would leave behind.

Don’t be afraid, though. Come closer. No, closer! And inhale.

That sharp, biting aroma that first hits you; that’s the garlic. The next wave to come is a light citrus hue from the lemon juice.

Underneath it all there is a nutty, indescribable scent that can come only from what makes hummus, hummus.

Chickpeas, garbonzo beans, ceci beans, call them what you will; these little legumes are a power punch of protein.

Certainly, if you tried to get all your daily allotment of protein from chickpeas, you would have to go through far more than the generally recommended serving size of one cup, which contains six to eight grams of protein.

This compares to an average three ounce serving of beef which can contain anywhere from 19 to 27 grams of protein.

The chickpea itself is approximately 23 percent protein, which is a considerable amount when you are considering something the size of a small marble.
Of the two types of chickpeas, desi and kabuli, the former is the one most commonly found in the United States and the one generally used in hummus.

The desi chickpeas are native to more Mediterranean regions and are a lighter faun color with a thin outer coat.
But enough about the beans themselves, it’s time to get down and dirty with the hummus. Don’t go there, that’s not what I meant.

Hummus is so much more than just a dip for vegetables and pita chips. Lately, a favorite use has been as a protein boosting spread for sandwiches but it’s not the only use.  Some of my personal bests have been spread, replacing traditional tomato sauce, on a veggie pizza and combining it with butternut squash for a different take on a ravioli filling. 
One recipe I’ve come across in my research suggests thinning hummus out with chicken broth and using it as a pasta sauce (I guess I know what I’m doing over spring break).
So here’s my recipe for a simple hummus but for more variations like sundried tomato or a bit of a southwestern flair with some cilantro and cumin see www.keeneequinox.com/student-life:

SIMPLE HUMMUS:
- 3 cloves of garlic, peeled and chopped
- 2 cups of canned Chickpeas (drained but liquid reserved)
- ¼ cup of Tahini (a sesame seed paste)
- Kosher salt, to taste
- The juice of one lemon

Combine all ingredients in a food processor or a blender (for those trying to make this in a college kitchen this can be made simply by mashing everything with a fork but the garlic should be finely chopped before being mixed in and it will take a little more effort).
Add the remaining chickpea liquid one table spoon at a time until a spreadable consistency.

The mixture shouldn’t be soupy but it should be thick enough to substantially coat say a carrot or a pita chip, after all, what is the point in cooking if you don’t get to try it as you go?

Eliza Stinneford can be contacted at estinneford@keeneequinox.com.

In a Nutshell is a student-written column and should in no way be taken as expert advice.