Cooking as Healing: A Reflection on Mindfulness, Culture, and Hummus

I’ve always been drawn to cooking—not the fancy or formal kind, but the kind that allows for creativity and intuition. I rarely follow recipes. Instead, I enjoy letting each ingredient guide me—the way it feels in my hands, its smell, its texture, and even the memories or thoughts it stirs. For me, cooking is more than preparing food; it’s a restorative practice, a way to connect to my ancestors, the earth, and the present moment.

Cooking, in its own way, is healing. It’s a mindfulness practice that calls me to be fully immersed in the process, paying attention to every detail. Cooking is also a love language in my family, as it is in so many cultures. It’s not just about the food—it’s about the communal act of sharing meals with others, an act of generosity and connection that has always brought people together.

When I returned to the U.S. after nearly a decade working abroad, I found myself leaning on cooking to stay connected to the cultures I had been privileged to experience. One of those cultures was Lebanon, where I learned to make hummus and grape leaves. These dishes hold a special place in my life—not just as recipes, but as living reminders of a time and a culture that deeply impacted me. I now make hummus almost weekly, preparing it with the same care and intention as I saw in Lebanon. 

This week, while making hummus, I paused for a moment of mindfulness. I paid attention to the process—the smoothness of the tahini, the tang of the lemon, the strong scent of garlic that always seems to linger, and the grounding smell of cumin. And as I worked, I reflected on the people I learned from in Lebanon, people who, no matter how much they had or didn’t have, put their whole hearts into feeding others and showing love and hospitality.

Making hummus that day also led me to reflect on myself—on how I navigate stress and trauma. I’ve always been told that one of my natural strengths is positivity. However, in times of pain, I’ve also often coped by shutting down—not fighting or fleeing, and not quite freezing, but emotionally detaching. While this helped me hold onto hope, it also meant ignoring the hurt and avoiding the healing process.

My time in Lebanon was filled with beauty and joy, AND it was also a time when I witnessed pain and felt powerless in the face of it. This experience surfaced as I made hummus, almost like a meditation. It reminded me that healing begins when we allow ourselves to sit with all of it—the joy, the hurt, and the hope. 

Cooking, for me, is not just an art—it’s a bridge between past and present, between myself and the world around me. Hummus, as simple as it is, has become a weekly reminder of connection, culture, and the power of being fully present.

I hope you enjoy this recipe, and even more than that, I hope you find your own way to turn everyday rituals into opportunities for reflection, connection, and healing.

 

Homemade Hummus

by Elika Dadsetan-Foley, Executive Director, VISIONS, Inc.

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Ingredients

You only need 8 basic ingredients to make this easy homemade hummus recipe!

8 oz dried chickpeas or two 15 oz canned chickpeas

1/3 cup Tahini

5 tablespoons Extra Virgin Olive Oil

Citrus (Fresh juice from 2 limes or 1 large lemon)

2–3 Garlic cloves, minced

2–4 tablespoons Cumin

1 teaspoon Sea Salt

Dash of Paprika

Directions  Prep your ingredients for assembly.

Joyva Sesame Tahini and hummus ingredients

“Use your favorite good-quality tahini, extra virgin olive oil, and fresh citrus juice, to enhance this recipe.”

Cooked chickpeas. I always cook dried chickpeas. Make sure to soak them ahead of time. You can do an overnight soak or use the quick soak method. Rinse off the froth afterward. Then, bring 6–8 cups of water to boil. Add rinsed beans to boiling water. Reduce heat and simmer. Let them cook for a bit longer than you normally would, approximately 1 1/2–2 hours. You want them to be mushy, soft, and creamy.

Cooked Chickpeas

“Here’s my cooked chickpeas!”

Tahini. A generous amount of good-quality tahini is the key to smooth hummus. I really think much of this recipe depends on your own personal taste.

Extra-virgin olive oil. You can really tell if it’s not good quality and I love to serve it with an extra drizzle of oil on top!

Fresh lime or lemon juice. Squeeze it yourself for a fresher, more authentic flavor. I prefer lime juice.

Garlic. It adds savory depth of flavor. I usually start with 2–3 cloves (but I also love garlic!)

Cumin. This is to taste, but I’d suggest starting with 2–4 tbsp.

Sea salt. I use 1 tsp to heighten the flavors in this recipe to start and adjust to taste.

Now that you have your ingredients, you can make this recipe in one easy step. Add the chickpeas, tahini, lemon juice, cumin, olive oil, garlic, and salt to a large bowl and process with a hand blender or in a food processor, until smooth. I actually prefer using a hand blender, personally, because I don’t need it to be too smooth.

Hand blender mixing hummus ingredients

“Process with hand blender until smooth”

As you blend, add more olive oil if the mixture feels dry, to reach your desired consistency. It’s helpful to do while the chickpeas are warm–picks up the olive oil better and easier to blend.

To finish, add the hummus to a serving bowl. Spread the hummus evenly and make a hollow on top in the middle. Pour olive oil to your desire in the hollow and add an extra drizzle of oil on top.  Sprinkle paprika for decor and taste!

Hummus ready to eat

“Sahtein” as they say in Lebanese Arabic or good eating

Enjoy the hummus right away or transfer it to an airtight container, and store it in the fridge. It keeps well for up to 5 days. I love having it on hand for a healthy, high-protein snack!  

Enjoy with veggies like carrots or crackers, especially pita bread or pita chips!! Sahtein!

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