Before I discovered this cheat method for hummus, I would labour away in the kitchen peeling the skins off regular chickpeas just to get silky smooth hummus. Using split lentils, which have their outer layer removed, is a gamechanger. Firstly it saves a whole lot of time as split lentils cook much faster and is already skinless. Secondly split lentils is much gentler on the digestive system as most of the notorious anti-nutrients such as mineral-binding phytic acids are concentrated in the outer layer of the bean, which is removed during the hulling process. Thirdly, hummus made with split lentils is super smooth without compromising on the taste. I have made hummus with different types of split lentils – moong dal, masoor dal and urad dal – and all come out with great texture. Below I have given a basic hummus recipe, and in the Notes section you can find some ideas to suit your dosha (constitution).
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Ultra Unctuous Urad Dal Hummus
Game-changing silky smooth hummus made with dal (split lentils). Saves time, effort and easy on the digestion. See Recipe Notes for additional ideas to tweak your hummus to your dosha (constitution).
- 75 g (6 tbsp) split urad dal, soaked for 1 h or longer (or other split dals e.g. moong dal, masoor dal)
- Pinch turmeric powder
- 240 g (1 cup) filtered water (to cook the dal)
- 48 g (3 tbsp) tahini
- 48 g (3 tbsp) lemon juice
- 2 cloves garlic, grated on a microplane (allow the grated garlic to sit for 10 mins for health benefits and if you like a strong garlic flavour)
- 1/4 tsp cumin powder
- 1/4 tsp Himalayan salt
- 80-120 g (1/3-1/2 cup) filtered water (adjust amount as needed to desired consistency)
- 22 g (2 tbsp + 1 tsp) extra virgin olive oil
Soak the dal in enough water to cover by 5 cm (2 inches) for at least 1 hour.
Drain and rinse the soaked dal. Transfer the dal to a saucepan. Add a pinch of turmeric powder and water. Bring to a boil for 5 minutes and remove any foam that appears on top. Reduce to a simmer, cover and cook the dal for 20-25 minutes or until tender and all the water is absorbed.
Allow the cooked dal to cool slightly. You should have about 200 grams of cooked dal; transfer this to a blender, along with the tahini, lemon juice, grated garlic, cumin, salt and water. Start with less water first; you can add more water later if it is too thick. Blend the mixture on high speed until smooth and creamy. With the motor running on low speed, drizzle in the olive oil until the mixture is emulsified. Taste and adjust seasonings as necessary.
Once you are satisfied with the hummus taste and consistency, transfer out to an airtight container. Store refrigerated for 4-5 days.
Serving suggestions for hummus: in salad bowls, as a dip or as a sauce for zoodles.
Dosha-Specific Ingredient and Flavour Variations:
- For Vata: Curried Sweet Potato Urad Dal Hummus
- Use urad dal
- Use 1/2 tsp curry powder instead of cumin powder
- Add in one small (120 g / 4 oz) cooked sweet potato
- For Pitta: Cooling Beetroot & Fennel Moong Dal Hummus
- Use split moong dal instead of urad dal
- Use fennel seed powder instead of cumin powder
- Use beetroot juice instead of water and add 2-3 small cooked beetroot
- For Kapha: Bitter Fenugreek & Masoor Dal Hummus
- Use split masoor dal instead of urad dal
- Use 1/8 tsp fenugreek powder instead of cumin powder
- Add in a handful of fenugreek leaves (or any bitter greens if unavailable)