Instant Hummus from Tinned Chickpeas

If you have a fork and a bowl, you can make a rough, rustic hummus. Mash tinned chickpeas with lemon juice, tahini (or peanut butter), and a little water. It won't be perfectly smooth, but it will be hummus, and it will be good. Eat with crackers or raw veg.

Ingredients (Serves 1):

• ½ x 400g tin of chickpeas, drained and rinsed
• 1 tbsp tahini or smooth peanut butter
• 1 tbsp lemon juice (bottled is fine)
• 1 tbsp olive oil
• A pinch of salt
• 1–2 tbsp warm water from the kettle
• Crackers or carrot sticks to serve

Method:

1. Mash the chickpeas thoroughly with a fork. This takes a few minutes.
2. Stir in the tahini, lemon juice, olive oil, and salt. Add warm water a little at a time until it reaches a hummus-like consistency.
3. Eat with whatever crackers or veg you have in your stash.

Why it's gut-friendly: Chickpeas are a prebiotic powerhouse. Tahini or peanut butter add healthy fats and protein. Lemon juice is a digestive aid.