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7 Day Anti-Inflammatory Diet Course with Meal Plans, Recipes, Lists & Guides

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7 Day Anti-Inflammatory Diet Course with Meal Plans, Recipes, Lists & Guides

Feeling overwhelmed by conflicting health advice? Me too. So I’m making this new course with a solid approach to eating for inflammation.

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Middle Eastern

Basic Hummus

We make this hummus all the time. It’s essentially a Yotam Ottolenghi Recipe with adjustments to create a lighter and more creamy version of this homemade Basic Hummus, made with just a handful of ingredients. The secret to its velvety texture? Extra-cold water, which helps achieve the perfect fluffiness. With this quick and easy recipe, there’s no excuse not to enjoy delicious homemade hummus.

By |Published On: November 18, 2023|
Basic Hummus at Inflammation Academy

To create this anti-inflammatory version of Basic Hummus, we made a few key adjustments: We reduced the tahini to make the hummus lighter and lower in fat, and easier on the palate—instead of 230-270 grams, we recommend using around 150-180 grams of tahini. The addition of cold water is an old chef trick that not only helps fluff up the hummus but also aids in achieving the desired texture without the need for excessive tahini. For salt choice, we opt for kosher salt or mineral rock salt with more minerality for added flavour and potential health benefits.

Adaptation.

To create this anti-inflammatory version of Basic Hummus, we made a few key adjustments:

 

  • Reduced Tahini: While the original recipe calls for a substantial amount of tahini, we’ve reduced it to make the hummus lighter and lower in fat. Also, tahini is strong so it overpowers everything – it needs to be a supporting actor, not the star of the show. Instead of 230-270 grams, we recommend using around 150-180 grams of tahini.
  • Cold Water Technique: The addition of cold water is an old chef trick that not only helps fluff up the hummus. It aids in achieving the desired texture without the need for excessive tahini, which can be high in fat.
  • Salt Choice: Opt for kosher salt or mineral rock salt with more minerality for added flavor and potential health benefits.

Why it’s Anti-Inflammatory.

This adapted Basic Hummus offers anti-inflammatory benefits in several ways:

Reduced Fat: By reducing the amount of tahini, we’ve lowered the fat content of the hummus, making it a lighter and healthier option.

Vitamin C Boost: Fresh lemon juice is added not only for its zesty flavor but also for a boost of vitamin C, which has potential anti-inflammatory properties.

Plant-Based Protein: Chickpeas, the main ingredient in hummus, are an excellent source of plant-based protein. This protein content makes hummus a nutritious and anti-inflammatory choice for your diet.

Salt Choice: Opt for kosher salt or mineral rock salt with more minerality for added flavor and potential health benefits.

With these adaptations, you can enjoy a creamy and anti-inflammatory Basic Hummus that’s lighter on fats, rich in protein, and bursting with flavor.

🌿 Level 4 – Supportive: These foods are the quiet helpers. Subtle but powerful.
More about my Anti-Inflammatory Classification System.

Basic Hummus

Classic Hommus at Inflammation Academy.

Difficulty: Easy

Makes Many Servings
Prep Time 5 minutes minutes
Cook Time 5 minutes
Total Time 10 minutes

Equipment

  • Blender
  • Sieve
  • Chopping board

Ingredients

  • 1 tin (approx. 400g drained weight) chickpeas (or 250-300g cooked chickpeas), drained
  • 150-180g light tahini
  • 4 tablespoons fresh lemon juice
  • 4 cloves garlic, peeled and lightly crushed
  • 100ml extra-cold water
  • A pinch of kosher salt or mineral rock salt (big flaky salt with more minerality the better)
  • Optional: A drizzle of extra virgin olive oil, a pinch of paprika, chilli powder, or cracked black pepper, and a few shavings of fresh parsley for topping. (Note: Paprika and chilli powder are nightshades. Use mindfully if sensitive.)

Steps

  • Combine Base Ingredients: Add the drained chickpeas, tahini, fresh lemon juice, and crushed garlic into your blender or food processor. Hold back the cold water for a moment.

  • Initial Blend: Give the blender a few short pulses to start breaking down the ingredients into a thick mash.

  • Blend to Creamy: With the blender running, slowly trickle in the extra-cold water. Continue blending until the mixture transforms into a thick, smooth, and fluffy consistency that will hold its shape.

  • Serve & Garnish: Scoop the hummus into a serving bowl. Drizzle generously with extra virgin olive oil. If you like, sprinkle with a pinch of paprika, chilli powder (if tolerated), cracked black pepper, and a few shavings of fresh parsley. Serve immediately with crackers, vegetable sticks, or as a side.

Swap Cards

  • Tahini Adjustment: If you prefer a lighter hummus, you can reduce the tahini further. If you like it richer, you can increase it slightly within your preference.

  • Garlic Intensity: Adjust the amount of garlic to your taste; roast the garlic first for a milder, sweeter flavour.

    • Water Temperature: Using ice-cold water is key for the fluffiest texture; you can even add an ice cube or two to the blender if your machine can handle it

  • Bean Alternative: While traditional, you can experiment with cannellini beans for a subtly different flavour and texture.

Add Ons

  • Roasted Garlic: Roast whole garlic cloves until soft before adding to the blender for a sweeter, milder garlic flavour.

  • Spiced Oil: Infuse a little olive oil with smoked paprika or chilli flakes (if tolerated) by gently heating, then drizzle over the finished hummus.

  • Everything Bagel Seasoning: A sprinkle of everything bagel seasoning over the top for extra flavour and crunch.

  • Sun-Dried Tomato: Blend a few rehydrated sun-dried tomatoes (check ingredients for anti-inflammatory compliance) into the hummus for a savoury twist.

Chef's Notes

  • Fluffiness Secret: The cold water is truly the trick to achieving that light, velvety texture without needing excessive fat.
  • Storage: Store any leftover hummus in an airtight container in the fridge for up to 3-4 days. It might firm up slightly; you can stir in a dash of cold water to loosen it before serving.
  • Allergies: Please note that some individuals may have allergies to specific ingredients. Always check the ingredient labels and consult with a healthcare professional if you have concerns about food allergies.